Thursday – January 10, 2019 – 190110
Context: Practice – Row pacing
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one-handed muscle cleans, 10 squat jumps, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: 30s on, 30s off for 6 rounds: double under and single under practice (try triple unders if you can!)
Strength: 7×1 Deficit Deadlift 1 of 11 (7 sets of 1 rep, same weight across, 55-65% of max)
Super Set: 7×3 strict handstand push up for depth (or progression) (7 sets of 3 reps, same challenge with all sets)
Metabolic Conditioning: “2k Row with Game Changer”
2000m row (all levels, record as separate benchmark)
Game Changer: If you finish before 9 minutes – perform Russian 5 Kb swings (35/53lb) 5 burpees until minute 9. For comparing against other people subtract one second of time for each rep performed (5 swings and 5 burpees would be 10s)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Women: 8-10 minutes. Men: 7-9 minutes. Scale Up: Perform burpees over the rower
Coaching Tips: Pace the row as if you didn’t have anything to do after it. Be sure to use a 500m pace on the monitor to have a negative split (your last 500m should be faster than your first). If you finish under the ‘game changer’ time, complete the reps you can, but do not sacrifice form.
Compare to: NEW WORKOUT! Log 2k row on BTWB here
Optional ‘Cash Out’ or Hypertrophy: 30s per side, side plank, 20 wall ball, 3 rounds, OR 3 sets of 15 banded tricept press downs in a super set with 12 db box step ups
“By the Numbers” Book References: Double Unders p. 213, Deadlift p. 151, Handstand Push Ups p. 500, Rowing p. 142