Wednesday, July 10th
Context: Competition – Make sure you log this one. We do ‘repeat’ workouts 4-6 times per week (especially on “Comp” days).
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, shoulder press, back squat
Skill Practice Warm Up: None.
Strength: 6x4 back squat (6 sets of 4 reps, same weight across, 80-90%)
Super Set: 6x5 half kneeling single arm db press (6 sets of 5 reps, each side, same challenge with all sets) Video Here.
Metabolic Conditioning: “Fast Burn”
Row, 500 m
150 Double Unders (Health: 200 single unders)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 - 12 minutes, about 4:30-6 minutes for the row and the double unders.
Coaching Tips: Row at a decent pace (80-90%), but really avoid selling out (going as hard as you can). 10 seconds faster on the row can be crushing, and you'll easily make that up on the double unders and the burpees. Go for big sets on the double unders. If you trip up, just reset and go again if you aren't too winded. Remember that faster jumps and rope turns actually uses less energy (if you also shorten you jump height). Think of the burpees as 5 sets of 10 and pace out the first few sets, then go for broke on the last set.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunges, 16 kb swings, 4 min, OR 3 sets of 12 db weighted step ups in a super set with 15 loaded glute bridges