Tuesday, September 24th

Context: Practice – How singles without a negative do not affect the CNS as much as lowering

Dynamic Warm Up Option: 2 min Jump Rope or Row, then 2 rounds of 10 Sit Ups with Legs Straight, 5L/5R Reverse Lunge. Then 4,3,2,1 with a light DUMBBELL One Arm Each Side, Hang Power Snatch, Shoulder Press, Overhead Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 11x1 Deficit Deadlift 6 of 11 (11 sets of 1 reps, same weight across, 60-70%)

Super Set: 11x3 Weighted Strict Pull-up or progression (9 sets of 3 reps, same challenge with all sets)

Metabolic Conditioning: “Kashmir”

5 rounds for time:

10 Toes to Bar

15 American KB Swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

40' Walking Lunge

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

Scaling Guide: 7-11 min, about 1:45 per round. Scale Up: 5 Bar Muscle-ups instead of T2B, 53/70lb KB

Coaching Tips: Bend the knees and 'flick' the feet for the Toes to Bar. Try and get through the first few rounds as 'unbroken' as possible. Make sure the KB ends up completely overhead with the American Swings and that the knee 'kisses' the floor on the Walking Lunges.

Optional ‘Cash Out’ or Hypertrophy: 10 Push-ups, 15 Wall Ball, 5 minutes, OR 3 sets of 10-15 Strict Ring Dips in a super set with 15 Jones Squats

Scott McIntyre