AFFILIATE DAY 3

GENERAL WARM-UP (0:00-6:00)
1) 6 Rounds
20 seconds Single Unders
10 seconds rest
20 seconds of Mountain Climbers
10 seconds rest

SKILL AND PRACTICE (6:00-20:00)
1) 10 Minutes of Muscle Up Practice
-No need to do a full progression today. Show options that they can practice and then coach individually from there.

2) During this time period accumulate 30 Strict Presses with an empty barbell.

TRANSITION AND BUILD UP (20:00-25:00)
Do 2-3 warm-up sets for the Strict Press before starting work sets.

Workout, Part 1: 25:00-35:00

Strict Press
Build to heaviest weight for 4 reps in 10 minutes

INTENDED STIMULUS
Heavy upper body vertical pressing.

SCALING OPTIONS
None

TRANSITION 2: 35:00-40:00
Show scaling options for ring dip and set-up

Workout, Part 2: 40:00-55:00
4 Rounds
Run 400 meters
15 Ring Dips

INTENDED STIMULUS
This is a fast paced conditioning workout where the runs should be hard efforts and the ring dips should not need to be broken up much.

SCALING OPTIONS
1) Scale to 200 meters if a 400 meter run takes longer than 2:15

2) Ring Dips
The first round should not need to be broken up more than once. If that athlete's capacity is that of somone that needs to break up the first round of 15 more than one time scale them to 10 reps.
If the athlete cannot do more than 5 ring dips unbroken, scale to 5 reps each round
If the athlete cannot perform a ring dip, scale to parallel bars if possible or band assist dips. If band assisted dips are not an option do a jumping ring dip. If an athlete cannot do jumping ring dip do a ring dip using legs to assist througout the range of motion with feet never leaving the ground. 

55:00-60:00
Banded pec/shoulder stretch, 90 seconds per side

Dean Xu