Love the Way You Lie

Friday – December 1, 2017 – 171201
Context: Practice – choosing the right number of sets and reps when doing 1 minute intervals
Dynamic Warm Up Option: 2 rounds of: 5 pvc pass throughs and 5 pvc OHS. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups, chest to bars, and/or bar muscle ups.
Strength: none
Super Set: none
Metabolic Conditioning: “Love the Way You Lie
For REPS – 4 rounds
1 min ring rows
1 min hang power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
2 min calorie row
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 150 – 250 reps, about 50 reps per round. Scale Up: 135/85lb bar
Compare to: January 22, 2017
Coaching Tips: You can start on the ring rows OR the rowing each round. If you start on the row, your rest will be after the hang power snatches.  Keep the ring rows strict.  ‘Rx’ is feet on a box so you are parallel to the floor at the top of the pull with fingertips touching rib cage. Pace the ring rows and snatches so that you don’t hit muscle fatigue too early (in the first round)! If finishing with the row, push it hard because of the rest.
Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 2 cal/rep
Optional ‘Cash Out’ or Hypertrophy: 10 db snatch, 10 burpees, 4 min OR 3 sets of 12 db shoulder press in a super set with 12 db step ups (per leg)
“By the Numbers” Book References: Ring row p. 122, Snatch p. 447, Row p. 142