Tuesday, July 9th

Context: Practice – Start advanced, then scale back to keep intensity up

Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 8 air squats, 8 toy soldier leg swings, 8 big arm circles (each direction), 8 shoulder taps in plank, 8 kb halos. Then 5,4,3,2,1 of muscle clean, shoulder press, thruster

Skill Practice Warm Up: None.

Strength: none

Super Set: none

Metabolic Conditioning: “Freejack”

5 rounds for time:

6 'heavy' back squats (Health: 55lb/Athletic*: 105lb/1Performance: 155lb)

12 Kipping HSPU (Health: 12 db push press, Athletic*: 8 head to 1 abmat, Performance: 12 head to floor)

12 kipping pull up

24 box jumps (Health: 12”/Athletic*: 20”/Performance: 24”)

1 min rest

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

Scaling Guide: 16 - 22 minutes, about 4 min per round including the rest. Scale Up: 2"/4" deficit HSPU

TEAM VERSION: Teams of 3, conga line style, no rest interval. Total time for team version will be 19 - 25 minutes.

Coaching Tips: The bar starts on the floor for the back squats, so have a good plan for getting it onto your back. Keep in mind that you'll be starting each round with a minute rest so you may want to start with a heavier bar/more difficult HSPU variation for the first 2-3 rounds. Remember that the key to kipping HSPU is using the legs, so make sure you use them from the beginning. Box jumps are jump up / step down (as usual), but push the pace on these because of the rest.

Optional ‘Cash Out’ or Hypertrophy: 2nds: 4 Turkish Get Ups per side, 2 min row, OR 3 sets of 15-20 banded tricep press downs in a super set with 5-10 'ring outs'.

Scott McIntyre