Thursday – August 31, 2017 – 170831
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Super Set: none
Metabolic Conditioning: “Teenage Dirtbag”
1000m row (record time for workout log)
then 3 rounds
12 thrusters (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
2 min rest (after the 3 rounds)
Repeat for one more cycle of 3 rounds
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 28 minutes, 3:45 – 4:20 for the rows and 1:30 for the thrusters and toes to bar rounds. Scale Up: 75/115 bar
Compare to: NEW WORKOUT!
Coaching Tips: Pace the row to get your top 1000m row time, and then log it for later reference. Your first rounds of the couplet will be much harder after a tough row, but you will recover a bit as time goes on. Plan on doing smaller sets on the first round. Make sure the elbows stay high and away from the knees on the thrusters. Change up the grip on the toes to bar to avoid tearing your hands. Switch to 2x sit ups if you are worried about tearing. After the 2 min rest, be prepared to go hard. Change the thruster weight on the second set of rounds if needed.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Thrusters p. 357, T2B p. 434