151127 Friday – Happy Thanksgiving

Mobility: Hip mobility

Skill Practice Warm Up: 30 seconds on / 30 seconds off, for 5 rounds of “hollow rocks.”

Strength: 5×1 deadlift – 13 of 14. Go up in weight from Monday – probably 5-10 lbs. (5 sets of 1 rep, “across,” same weight for each set)

COACHING VIDEO

Super Set: 5×3 weighted pull up (5 sets of 3 reps, “across,” same weight for each set. You may be also maxed out and may need to kip your last set – which is okay today.)

Metabolic Conditioning: 5 4 3 Row Intervals

500m row

Rest 2 min

400m row

Rest 2 min

300m row

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

Scaling Guide: 3-6 rounds. Scale Up: 135 / 83lbs.

Log your results online by clicking here.

Compare to: August 8, 2015

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00.  Log combined row times only, not the rests in this case.

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as they can do the 500 and the 400 in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second.

Optional ‘Cash Out’: 15 wallball shots, 200m run with medicine ball, 15 burpees

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