Saturday – February 2, 2019 – 190202
Context: Practice – Keeping the back flat on rowing, burpees, and kb swings
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle ups
Strength: none
Super Set: none
Metabolic Conditioning: “Dueling Banjos”
In 20 minutes – One person rows while the other person performs the reps
250/300*/350m row
Other person gets as many rounds as possible while ‘opponent’ rows
10 burpees
15 American kb swings (Health: 26lb, Athletic*: 35lb, Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 rounds, about 60-90s for the row and about 90s per round. Only record your rounds (not both), start where you left off after last round. Scale up: burpee box jump overs and 53/70lb kb swings
Indy Version: 20 min AMRAP of row, 10 burpees, 15 kb swings
Compare to: NEW WORKOUT!
Coaching Tips: Flip a coin, plate, or play ‘bear ninja hunter’ (best 2 out of 3) to determine who gets to pick where to start. This is a long one so make sure you don’t come out too hot on the row. You should be able to go right to the burpees and kbs without excessive rest. Pace the burpees and try to keep the kb swings in big sets. Do not hyper extend the back on the burpees OR kb swings!
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunges, 200m run, 3 rounds, OR 3 sets of 15 single arm db shoulder press in a super set with 15 glute ham raises
“By the Numbers” Book References: Rowing p. 142, Burpee p. 415, Kettlebell Swing p. 277