Tuesday, October 8th

Context: Practice – Holding your breath during heavy lifting

Dynamic Warm Up Option: 2 min row or 2 min Jump Rope. Then 3 rounds of 8 KB Halos, 8 KB Swings, 8 Goblet Squats, 8 Straight Leg Sit-ups. Then 5,4,3,2,1 with an empty bar: Straight Leg Deadlift, Hang Squat Clean, Push Press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 7x1 Deficit Deadlift 9 of 11 (7 sets of 1 reps, same weight across, 65-75%)

Super Set: 7x4 Weighted Strict Pull-up or progression (7 sets of 4 reps, same challenge with all sets)

Metabolic Conditioning: “Clear the Scuppers”

For time:

Rope Climb (Health: 6 Lay Downs /Athletic*: 2 reps/Performance: 3 reps)

Then 4 rounds:

Kipping Ring Dip (Health: 10 Ring Push-ups/Athletic*: 7 Kip Ring Dips*/Performance: 10 Kip Ring Dips)

50ft Front Rack DB Lunge -two hand- (Health: 15lb/Athletic*: 30lb/Performance: 45lb)

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

Scaling Guide: 5 - 9 minutes, about 1 min for the rope and then 1:15 per round after. Scale Up: Legless Rope Climbs, 2/4 Ring Muscle-ups, 35/50lb DBs

Coaching Tips: Get through the Rope Climbs fast so you can go right into the rounds of Dips and Lunges. For the Rope Climbs, reach up high, but avoid pulling with the arms. You'll want to lean back so that you can get your feet high with straight arms. Use the kip for the Ring Dips right from the beginning so you can maintain larger sets later on. Stabilize the DBs on your shoulders if you can for the Lunges. Remember to step then touch the knee to the floor, then stand straight up. Avoid shifting the load to the front foot as you stand up!

Optional ‘Cash Out’ or Hypertrophy: 100m Farmer Carry, 30s Plank, 20 Wall Ball, 2 rounds, OR 15 Tricep Extensions in a super set with 15 Loaded Glute Bridges


Scott McIntyre