150908 Tuesday – “Baby Come Back”

Mobility: Shoulder Mobility.


Skill Practice Warm Up: L Sits on the parallettes or rings. At least 3 sets of challenging reps.


Strength: Snatch – Session 2 of 14

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Start around 70% of your known max or what you got to on August 27th. The first few sessions are all about dialing in your technique. If you cannot do a squat snatch your goal will be to catch it as low as possible and over the weeks work on catching it lower and lower.

Super Set: 6 x 5 Single Arm Ring Row (6 sets of 5 reps, at the same angle for each set)

Keep your shoulders square, it helps to hold the non rowing hand out in front of you to accomplish this. Do not bottom out when your arm is fully extended, stay active at the bottom. Also make sure you are not bouncing out of the bottom, slow and controlled is the name of the game.


Metabolic Conditioning: “Baby Come Back”

In 2.5 Minutes

Row (Performance: 500m, Athletic*: 450m, Health: 400m)

Max Strict Chin Ups (Health: Ring Rows) Chin Ups are both palms facing you.

1 Minute Rest

In 2.5 Minutes

Row (Performance: 500m, Athletic*: 450m, Health: 400m)

Max Strict Chin Ups (Athletic*: Kipping, Health: Ring Rows)

Scaling Guide: 25 – 60 Minutes

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Rowing form is going to be key on this one. If you pull with your arms early you will guarantee that your chin ups will be much harder. I also recommend finishing each row with 5-10 ‘strokes’ of legs and hips only and minimal to no arm pull.  Pace the row to be at 80-90% of your max 500m. Hustle to the pull up bar to get the first set of chin ups in, even though your legs and lungs may not be ready. They will recover as you do chin ups. Use your experience on the first round to pace the second one. Notice that the ladies are doing strict on the first round, then kipping on the second. Some ladies may want to do an opening set of strict on the second one as well (then transition to kipping). If you are a slow rower make sure you only row 400m so you have time to hustle over to the rings and get some ring rows in.


Optional ‘Cash Out’: 400m run with medball

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