Tuesday – September 11, 2018 – 180911
Context:  Competition – Pushing hard in the beginning when there is rest
Dynamic Warm Up Option: 3 rounds: 10 reverse lunge steps, 3 inch worms, 15 hollow rocks, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 8 min working on kettlebell snatches
Strength: none
Super Set: none
Metabolic Conditioning: “Delfin”
           For time.
Row 2000m (record time for Row 2000 m TT)
2 min rest
Then 5 rounds
16 one arm kettlebell swing – switch arms desired- (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
40′ walking lunge
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 24 minutes, about 8-10 minutes for the row, then 1:45 per round after. Scale Up: kb snatches, 20′ handstand walk instead of the bear crawl
Compare to: March 13, 2018
Coaching Tips: Row the 2000m as if it were its own workout and log your score for this as a separate benchmark. 2 minutes should feel a bit ‘short’ as a rest, but that is part of the workout! Keep the shoulder back on the single arm kb swings, and do not let it internally rotate forward. Remember that single arm swings are only up to eyeball height. Keep the chest up on the lunges and do not push off the legs. Move fast on the bear crawls and use the same lane that you lunged at.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Rowing p. 142, Kettlebell Swing p. 277, Walking Lunge p. 220