160314 Monday – “Pirate Lizzy”

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Tabata hollow rocks

Strength: 5×3 Push Press – 9 of 14 (5 sets of 3 reps, same weight across, approximately 85% of max). Instructional Video Here.

Super Set: 5×5 dumbbell lunge or split squat (5 sets of 5 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Pirate Lizzy”

For time, 21 – 15 – 9

21 ring dips (Athletic*: 12 reps, Health: 21 toe push ups)

400m row

15 ring dips (Athletic*: 8 reps, Health: 15 toe push ups)

300m row

9 ring dips (Athletic*: 4 reps, Health: 9 toe push ups)

200m row


RX “Elizabeth” if you want to measure a benchmark (or if you don’t have enough rowers)

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

Scaling Guide: 5 – 9 minutes

Log your results online by clicking here.

Compare to: August 17, 2015

Coaching Tips: Get through the first round of ring dips at a good pace, but don’t go to failure. Hit the first row at an aggressive pace because the second set of dips will give you a chance to catch your breath. On the final round, go for broke but don’t let your shoulders internally rotate! On the dips, deep your elbows back and don’t let them flare out to the sides. The more ‘chaffing’ you get on your arms, the more likely you are letting elbows kick out and compromising your shoulders!

Optional ‘Cash Out’: With a partner – 20 ring rows, 20 burpee box jumps or step-up, 3 rounds


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