shore leave

Thursday – October 4, 2018 – 181004
Context: Mental Toughness – Push yourself to row ‘all out’ every round.
Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 side lunges per leg, 100ft suitcase or overhead carry. Then 3 sets of 5 with an empty bar: hang power snatch, good morning, rack jerk, barbell row
Mobility/Activation/Prehab: shoulder
Skill Practice: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, Lsit, etc.)
Strength: none
Super Set: none
Metabolic Conditioning: “Shore Leave”
For rounds. 6 cycles of 3 minutes. 2 min rest between cycles.
in 3 minutes:
20/25*/30 Calorie Row
Then max rounds with the remaining time (start each round where you left off the previous round):
12 push up
6 [barbell] power snatch (Health: 26lb American kettlebell swing, Athletic: 55lb*, Performance: 75lb) OR 9 American Kettlebell Swing (26lb, 53*, 70)
           2 min rest between cycles
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 14 rounds, about 1:15 for the row and 1 min per round after. Scale Up: ring push ups and 85/115lb snatches.
Compare to:NEW WORKOUT!
Coaching Tips: Go hard on the row because you’ll get more ‘bang for your buck’ rowing for calories fast (as opposed to distance) and because of the 2-minute rest. Aim to finish the row in 1-1.5 minutes. Keep it strict on the push-ups and do not let the knees leave last. Make sure you squat under the snatches and avoid ‘pressing out’ to save the shoulders for later rounds. Use a more narrow grip on the power snatches so you don’t have to bend over as far.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p 14000, Push-up p. 126, Snatch p. 447