Dead Giveway

Wednesday – January 10, 2018 – 180110
Context: Practice – Why the skill is a heavier version that what is going to be in the workout.
Dynamic Warm Up Option: 2 sets of 4 ‘golf ball pick ups’ per side, 4 Spiderman lunges then 3 sets of 5 kettlebell ‘halos’, 5 goblet or overhead squats, 5 kb swings
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk out of the rack (80-90%), or perform 4 reps on the minute for 5 minutes (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Dead Giveway
For time
1500m Row (record time for benchmark)
Rest 2 minutes
4 rounds of:
8 push jerks (Health: 55lbs, Athletic*: 85lbs, Performance: 135lbs)
40′ kettlebell racked lunge -one arm-(Health: 26lbs / Athletic: 35lb* / Performance: 53lb)
8 Left single arm kettlebell swing (same)
8 Right single arm kettlebell swing (same)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 28 minutes, 6:30-7:30 for the row, then 3:45 per round after
Compare to: February 5, 2017 Rowing benchmark: 1500m Row TT
Coaching Tips: Make sure you are warmed up before the row so you can get a good 1500m benchmark time and log it. The jerks should be unbroken the first round or two. Focus on not pressing them out. Switch arms as desired on the racked kettlebell lunges. Do not be tempted to take too large of steps and hyperextend the lumbar. The single arm kettlebell swings are Russian height (as always). Don’t let the shoulder internally rotate on these! Be careful with going for big sets on the wall ball. Save it for the later rounds!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Row p. 142, Push Jerk p. 424, Walking Lunge p. 220, Kettlebell Swing p. 277