5 4 3 Row Intervals

Thursday – October 19, 2017 – 171019
Context:  Competition   – This is a day to challenge yourself and go for your best score.
Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand and kipping HSPU progressions.
Strength: 3×4 and 3×3 power clean 6 of 12 (6 total sets, 75-85%, same weight with each set)
Super Set: 3×6 and 3×5 half kneeing single arm dumbbell press (video here)
Metabolic Conditioning: 5 4 3 Row Intervals
           For time. Record combined row times without the rest.
500m row
Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)
400m row
Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)
300m row
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00.  Log combined row times only, not the rests in this case.
Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.
Two people can easily share a rower as long as one partner can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second. Set the rower to record two 500s, two 400s, and two 300s to get exact times.
Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 40 double unders, 4 rounds, OR 15 single arm bench press in a super set with 12 Bulgarian split squats
“By the Numbers” Book References: Rowing p. 142