140909 Tue – “Immigrant Song”
The Masters getting their row on during the Masters Madness class on Tuesday nights from 6:00 – 7:30 PM. No young guns allowed!
Mobility: Hip Mobility.
Skill Practice Warm Up: Spend 7 minutes working up to a ‘challenging’ Jerk, then hit that weight a few times to make it look pretty.
Metabolic Conditioning Workout: “Immigrant Song” – As many rounds as possible in 15 minutes.
5 jerks (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)
10 toes to bar
15 hands off deck push-ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 10 reps on the knees)
Row (Advanced: 350m, Intermediate*: 300m, Novice: 250m)
1 minute rest (if you finish the last round after minute 13, you have the option to keep going and skipping/shortening the rest interval, but this is OPTIONAL)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds. Scale up the jerks to 155/93 and only do the t2b unbroken for an additional challenge.
Coaching Tips: The jerks should be unbroken for the first few rounds. Split up the toes to bar so that you don’t get even close to injuring your hands. Push the pace on the push-ups, but be sure that they are STRICT. Don’t let yourself rock off the quads in some kind of ‘kipping push-up’ (like we sometimes do on burpees). Also be sure to get full lock out! Pin the rows. If you get complacent and just ‘cruise’ them, you will regret it during the forced rests.
Compare To: 14 – 03 – 01