Baby Come Back

Friday – August 3, 2018 – 180803
Context: Practice – Don’t blow up you biceps when rowing so you can still do pull ups
Dynamic Warm Up Option: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat.
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 6 minutes performing 3 sets of 5 ‘ring outs’ with a 3 sec pause at full extension (think ab wheel with the rings). Keep the feet on the floor and adjust the ring height and foot position to make these ‘doable’.
Strength: 6×3 squat or split snatch – 5 of 12 (6 sets of 3 rep, same weight across at 75-85% of max)
Super Set: 6×5 weighed strict pull-up or progression (6 sets of 5 reps)
Metabolic Conditioning: “Baby Come Back
For reps
In 2.5 Minutes
Row (Health: 400m, Athletic*: 450m, Performance: 500m)
Max Rep Chin-Ups* (Health: Ring Rows, Athletic/Performance: Strict*) Chin Ups are both palms facing you.
1 Minute Rest
In 2.5 Minutes
Row (Health: 400m, Athletic*: 450m, Performance: 500m)
Max Rep Chin-Ups (Health: Ring Rows, Athletic*: Kipping, Performance: Strict)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Scaling Guide: 8 – 24 Reps Scale up: Weighted strict (20/45) on round 1, strict on round 2.
Compare toSeptember 12, 2016
Coaching Tips: Rowing form is going to be key on this one. If you pull with your arms early you will guarantee that your chin ups will be much harder. I also recommend finishing each row with 5-10 ‘strokes’ of legs and hips only and minimal to no arm pull.  Pace the row to be at 80-90% of your max 500m. Hustle to the pull up bar to get the first set of chin-ups in, even though your legs and lungs may not be ready. They will recover as you do chin ups. Use your experience on the first round to pace the second one.
Notice that the ladies are doing strict on the first round, then kipping on the second. Some ladies may want to do an opening set of strict on the second one as well (then transition to kipping).
If you are a slow rower make sure you only row 400m so you have time to hustle over to the rings and get some ring rows in. Not enough rowers: 2 muscle cleans (95/65) + 2 burpees for 8 rounds for 400m, 9 rounds for 450m, 10 rounds for 500m.
TEAM VERSION: With a partner. 2nd person starts their row immediately after the first person finishes, they still have to complete their pull ups before 2.5 from the start of their row. For the second round, instead of resting exactly one minute, get on the rower as soon as it is free, then do the 2.5 minute row/pull-ups again.
Optional ‘Cash Out’ or Hypertrophy: 10 db thrusters, 200m run, 3 rounds, OR 3 sets of 12 banded tricep press downs in a super set with 12 db weighted step ups
“By the Numbers” Book References: Row p. 142