Tuesday, June 18th

Dynamic Warm Up Option:
3 sets of 2 crab bridge and 10-15 hollow rocks and 8 air squats
then 3 sets of 5 with an empty bar:
shoulder press
push press
push jerk
reverse lunge

Skill Practice Warm Up: Spend 8 minutes working up to a challenging shoulder press (80-90%)

Strength: 3-3-3-3-3-3 push press (6 sets or 3 reps, adjust load each round)

Super Set: 5-5-5-5-5-5 single leg db deadlift (6 sets of 5 reps on each side, adjust difficulty each set)

“Carjacked”

For time:

12 shoulder press
(Health: 35lb/ Athletic*: 55lb/ Performance: 95lb) or 12 with DBs (15lb/30lb*/45lb)
400m run or 20' (6m) out and back 'shuttle' run (no line touch) x 20
12 push press (same)
200m run or 20' (6m) out and back 'shuttle' run (no line touch) x 10
12 jerks (same)
100m run or 20' (6m) out and back 'shuttle' run (no line touch) x 5

Scaling Guide: 4 - 7 minutes, about 2-3 min for first 12 and run. Scale Up: 75/135lb bar                      

Tips: The load should be such that you can't do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be 'jogs'. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.

Optional ‘Cash Out’ or Hypertrophy:
3 rounds,
200ft farmer carry
30 cal row
OR
3 sets of
15 db bent over rows in a super set with 15 loaded hip extensions

Scott McIntyre