7x5 Back Squat (80% of 1RM)
2) METCON
For time (cap of 20 mins):
Row 800m
30 Burpee MU for time
Run 800m
3) Skill
3x10 Shoulder Touches (HS)
Post loads and time to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. Another great day to squat! Jump in there early and work in with a group of about four people. Roll through these seven sets quickly. Spend at maximum 20 minutes in this strength portion.
METCON. Due to the small number of rowers let’s roll through this workout in waves. As soon as a rower opens up (and assuming a spot on the rings/pullup-rig is available) then start the row. We’ll keep a continuous clock running, just remember what time you started. Make sure to stagger folks who will be attempting Burpee MU. At most we can only send four guys/gals through who will be doing this Rx. Burpee MU are a newer “combination of movements.” These were largely introduced this year for the first time at Regionals, with a small glimpse in the 2012 Games. Here is a video of some Central East gents knocking out 30 Burpee MU for time. Some guy named “Rich Froning” did very well at them. Who knew? To scale, sub 60 x Burpee Pullups (2:1 ratio) for the Burpee MU. Been a while since we've seen the 800m run turnaround. Make sure you know where you're going before you start!
Skill. Watch this video for a tutorial on how to perform shoulder touches. This skill will hone your ability to transfer weight from side to side. This weight transfer will carry over to your ability to HS walk. Of course we will be HS walking in a METCON in the future!!!
Today’s KPPs:
- Make sure to send the butt back during squatting as opposed to bending at your lower back in an effort to attain squat depth.
- If your hip flexors are tight after warming up then roll them out. If you need some explanation on how to roll them out, grab a Level 1 for clarification.
- If and when your MU give out and you are unable to accomplish any more then immediately switch to Burpee PU, remember the ratio is 2:1. Respect the time cap!
- For the shoulder touches, make sure to shift your weight when leaning against the wall. Your hand will touch the shoulder on the same side, not the opposite shoulder. Attempt to accomplish all 3x10 as unbroken as possible, preferably in just three sets.