Lost My Keys

Tuesday – July 31, 2018 – 180731
Context: Mental Toughness – Row like your life depended on it (don’t save anything for the rest of the workout)
Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100′ suitcase carry, then 5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack jerk behind the neck, overhead squat
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: 30s on, 30s off, for 4 minutes of hollow rocks
Strength: 7×2 squat or split snatch – 4 of 12 (7 sets of 2 reps, same weight across at 75-85% of max)
Super Set: 7×4 weighed strict pull-up or progression (7 sets of 4 reps)
Metabolic Conditioning: “Lost My Keys”
For time.
500m row (record benchmark time)
15 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
20 kipping pull-ups
400m run or 0.75 mile airdyne/assault bike
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes including the row
Compare to: 500M row and NEW WORKOUT (Lost My Keys)
Coaching Tips: Push the pace on the row to try and get a new PR (log this as a benchmark), then take your time getting through the bumper plate burpees due to fatigue. Maintain a good ‘flat’ back! Break up the pull ups if necessary but remember that there is only one set. Start medium on the run and then speed up on the second half.
Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 12 burpees, 4 min, OR 3 sets of 12 strict toes to bar in a super set with 12 banded hamstring curls
“By the Numbers” Book References: Row p. 142, Burpee p. 415, Kipping Pull-up p. 258