Delfin

 
Thursday – October 26, 2017 – 171026
Context: Practice – How to rest during workouts with ‘forced rests’
Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)
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: NEW WORKOUT!
Coaching Tips: Row the 2000m as if it were it’s own workout and log your score for this as a separate benchmark. 2 mintues 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