Tuesday, June 25th

Context: Competition – Using a watch/timer to pace your runs

Dynamic Warm Up Option: 2 min row/airbike or 400m jog, then 3 sets of 10 kb swings, 10 kb overhead squats, 10 sit ups, 100' suitcase carry, then 5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack jerk behind the neck, overhead squat

Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions

Strength: none

Super Set: none

Metabolic Conditioning: “Baikal Ice Race”

For time.

35 Russian Kb Swings (Health: 35lb/Athletic*: 53lb/Performance: 70lb)
35 abmat sit ups
800m run or 1.5 mile airdyne/assault bike
30 Russian Kb Swings
30 abmat sit ups
600m run or 1.25 mile airdyne/assault bike
25 Russian Kb Swings
25 abmat sit ups
400m run or 1 mile airdyne/assault bike
20 Russian Kb Swings
20 abmat sit ups
200m run or 0.5 mile airdyne/assault bike

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

Scaling Guide: 16 - 22 minutes, about 11 minutes to finish the 600m run. Scale Up: 70/88lb kb, GHD sit ups

Coaching Tips: Keep the abs tight and the arms straight on the kb swings. Do not let your hips come up off the ground on the sit ups when going backward. Push the pace on the first run, but then 'settle in' for the middle runs. Try to do big sets on the swings and sit ups.

Scott McIntyre