Wednesday, August 14th

Context: Practice – Why working toward strict pull ups is better than jumping into kipping

Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne. Then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 min working up to a challenging (85% +) strict press.  Plan on doing at least 4-6 'sets'.

Strength: None.

Super Set: None.

Metabolic Conditioning: “All Eyez on Me”

5 rounds for time:

100m Suitcase Carry with KB (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb) -'Suitcase' means 1 arm farmer carry-

5 Strict Weighted Pull-ups (Health: Ring Row/ Athletic*: 5lb/ Performance: 20lb)

5 Strict Shoulder Press (Health: 35lb/ Athletic*: 65lb/ Performance: 115lb) or 5 with DBs (15lb/30lb*/50lb)

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

250/300*/350m Row or 5 rounds: 2 Muscle Cleans (65/95) + 2 Burpees

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

Scaling Guide: 17 - 24 min, about 4 min per round. Scale Up: 53/70lb KB (for both) and 15/35lb weighted pull ups

Coaching Tips: The suitcase carry at the top of each round will act as bit of a rest from the rows, so don't get lazy on the rowing! If you start getting stuck on the pull ups, progress back to a lighter weight or easier variation you can do correctly.  Make sure you hustle between the movements since there is a lot of transitions!

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre