Thursday, September 26th

Context: Competition – Pacing short workouts

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Grace”

For total time:

30 Clean and Jerks (Health: 65lb/ Athletic*: 95lb/ Performance: 135lb)

Scaling Guide: 3 – 7 minutes

OR “Barbara meets GRACE!” Partner WOD - one person working at a time

For total time:

20 Kipping Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

30 Clean and Jerks (Health: 65lb/ Athletic*: 95lb/ Performance: 135lb)

(then repeat another Barbara round)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 - 14 min

Coaching Tips: Split the work up so that each person gets to really use their strengths.  If fairly equally matched with your partner, then plan on doing short, fast sets and rotating often.  Be sure to communicate with them so they are ready when you need to hand off. As a general rule, switch off when you have a rep or two still "left in the bank".  This ensures that you are moving quickly (and cleanly) as well as the fact that you have the ability to step up if your partner gets a little 'blown up' for whatever reason.  If you have extra gas toward the end of the workout, that is the time to try and do bigger sets for a faster finish (just make sure you are talking to your partner so they are prepared)!

Optional ‘Cash Out’ or Hypertrophy: 15 Toes to Bar, 35 Double Unders, 5 min, OR 3 sets of 20-30 Calf Raises in a super set with 20-30 GHD Sit Ups

Scott McIntyre