night watch

Thursday – February 7, 2019 – 190207

Context: Practice – moving well, even when tired

Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: none

Super Set: none

Metabolic Conditioning: “Night Watch”

AMRAP In 12 minutes (for two ‘cycles’)

Health: 800m row, Athletic: 1000*m row, Performance: 1200m row

Then max rounds

20 OH db reverse lunge -one arm, 10L/10R arm, alternating feet- (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

15 burpees facing dumbbell -jump over db-

10 Toes to bar

3 min rest, then repeat 12 min cycle again. Starting with row buy in, start rounds where you left off.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 8 rounds, about 4:30 for the rows and 3 min per round after. Scale Up: 35/50lb db, no step up on burpees

Compare to: NEW WORKOUT!

Coaching Tips: Pace the row (remember that this is a long workout). Alternate arms as desired for the reverse lunges. For the burpees, perform these like a bar facing burpee, but face the dumbbell and do a two footed jump over it (instead of a barbell).

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Rowing p. 142, Toes to Bar p. 434