Wednesday, July 17th

Context: Competition – If you are feeling up to it, go for a new PR on your back squat and Half Cindy.

Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 8 squats, 8 push-ups, 8 ring rows, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 of each with an empty bar: deadlift, hang power clean, shoulder press, back squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging HSPU progression for 3 reps

Strength: 1-1-1-1-1-1-1 Back Squat (7 sets, adjust load each round)

Super Set: None

Metabolic Conditioning: “Half Cindy” aka “10 min Cindy”

AMRAP in 10 min

5 Kipping Pull Ups (Health: assisted strict pull ups)

10 Push-Ups

15 Air Squats

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

Scaling Guide: 8 - 16 rounds, about 45s per round. Scale Up: chest to bar pull ups, ring push-ups, goblet squats (26lb/35lb)

TEAM VERSION: One person working at a time. 12 min AMRAP

Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible).  Then start breaking in the middle of the sets but avoid resting between movements.  Hustle to the next movement and get some reps done before pausing.  For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don't finish the squats, get chalk, then start the pull ups).  And don't overdue the chalk and leave handprints everywhere!  You should also have a plan for counting rounds, this one is easy to lose count on.  You should be aiming for significantly more than 1/2 of the rounds of your full 20 min Cindy.

Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or airbike, OR 3 sets of 12 db bent over row in a super set with 12 single leg deadlifts

Scott McIntyre