canteen medals

Tuesday – November 6, 2018 – 181106
Context: Practice – Make sure you understand good rowing form and pacing
Dynamic Warm Up Option: ‘”Moscow” KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob – VIDEO
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) shoulder press for one rep or perform 5 reps on the minute for 5 minutes at 50-60%.
Strength: none
Super Set: none
Metabolic Conditioning: “Canteen Medals”
In 20 minutes
900/1000*/1100m row
Then max rounds in the remaining time:
10 power cleans (Health: 45lb / Athletic: 65lb* / Performance: 115lb) or DBs (20lb, 35lb*, 50lb)
5 shoulder press (same)
10 knees-to-elbow* (Health: 20 sit ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 rounds, about 4 minutes for the row, then 2:00 per round after. Scale Up: 85/135
Compare to: July 19, 2018
Coaching Tips: Pace for a fast score on the row but save some energy for the first set of power cleans. Try to do the first round of barbell movements unbroken. Make sure the knees touch the elbows for the knees-to-elbow. Break these up to save the grip for later rounds and so you can go faster on the other movements. Be careful to keep the back flat on the power cleans for the entire workout!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Clean p. 404, Press p. 199, K2E p. 239