Wednesday, June 26th

Context: Practice – Strict burpees vs ‘kipping’ burpees

Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of bent over row, muscle clean, shoulder press, back squat

Skill Practice Warm Up: Spend 6-minutes working on kipping drills for pull ups and bar muscle ups

Strength: 6x4 back or box squat (6 sets of 4 reps, same weight across, 75-85%)

Super Set: 6x5 half kneeling single arm db press (6 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Russian Bell Ringer”

6 rounds for time

8 strict burpees (full squat, full push up, full jumping jack, each rep)

12 KB Snatch (Health: 25lb/Athletic*: 35lb/Performance: 53lb)

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

Scaling Guide: 7 - 10 minutes, about 1:30 per round. Scale Up: 53/70lb kb

Coaching Tips: Strict burpees are completed as a full squat, hands placed on the ground, jump out or step out to plank position, strict push up, feet back to bottom of squat, then stand and jumping jack. Push-ups, make sure your elbows don’t flare out too wide and put stress on the front of the shoulder. Move fast on the kettlebell snatch since most people will slow down on the strict burpees in the later rounds as the push-ups get hard.

Optional ‘Cash Out’ or Hypertrophy: 10 ring dips/ring push-ups, 40 double unders for 5 min, OR 3 sets of 12 db bench press in a super set with 15-20 double DB Bentover rows

Scott McIntyre