150929 Tuesday – “Landlubber’s Mistake”

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Mobility: Ankle Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk (split or push). Use jerk blocks if you can, otherwise plan on dropping from the top when the load gets ‘heavy’ and use a partner to put the bar back into the rack.

Strength: None.

Metabolic Conditioning:  “Landlubber’s Mistake”

Row (Performance: 1000m, Athletic*: 900m, Health: 800m)

25 toes to bar (Health: 25 abmat sit ups)

15 shoulder to overhead (Performance: 155lbs, Athletic*: 93lbs, Health: 63lbs)

25 toes to bar (Health: 25 abmat sit ups)

Row (Performance: 1000m, Athletic*: 900m, Health: 800m)

Scaling Guide:  10 – 17 min.

Log your results online by clicking here.

Compare to: 2014 – 04 – 18

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

Coaching Tips: Row at a pace that allows you to get right off of the rower and go into the toes to bar.  Try and get the toes to bar done in as few sets as possible, but don’t push the pace until the second round.  The shoulder to overhead should be in as few sets as possible, but if lowering the weight down to your shoulders unders stress causes pain or can be ‘sketchy’ for you, drop it more often.  Start the final row at a steady pace, then speed up as you come into the last 500 to 300m.

Optional ‘Cash Out’: None.

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