Tuesday, July 16th

Context: Competition – ‘Out and back’ workouts and pacing.

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: none

Super Set: none

Metabolic Conditioning: “King Me”

For time.

ROW : Health: 900m/ Athletic*: 1000m/ Performance: 1100m row

200 Single Unders

40 American KB Swings (Health: 18lb, Athletic*: 26lb, Performance: 35lb)

30 Toes to Bar

20 DB Push Presses (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

10 Power Snatches (Health: 35lb hang power snatch, Athletic*: 85lb, Performance: 135lb) or 20 with single db (15lb, 30lb*, 45lb)

20 DB Push Presses (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

30 Toes to Bar

40 American KB Swings (Health: 18lb, Athletic*: 26lb, Performance: 35lb)

200 Single Unders

Health: 900m/ Athletic*: 1000m/ Performance: 1100m row

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

Scaling Guide: 20 - 28 minutes, about 11 minutes to finish the power snatches. Scale Up: 35/53lb kb, 100 DU instead of singles

Coaching Tips: Pace the row so you have more energy for the rest of the workout. Break up the larger sets early on (you can 'go big' on the way back if you feel up to it). Use as much of your legs as possible on the push presses to save the shoulders. Take your time on the power snatches in the middle. As you approach the final sets, speed up if you can!

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre