7/10/15 “Meet at Fisherman’s Warf”
Mobility: Hip Mobility
Skill Practice Warm Up: Work up to a challenging farmer carry with Dumbbells or Kettlebells.
Strength: Back or box Squat 5 – 5 – 5 – 5 – 5 (5 Sets of 5 Reps “Strong Effort” – Increasing Load Each Round).
Super Set: None, more time to squat and recover in between sets.
Metabolic Conditioning: “Meet at Fisherman’s Warf”
2 Rounds For time
15 back Squats (A: 135lbs, I*: 85lbs, N: 55lbs)
Row (A: 500m, I*: 500m, N: 450m)
1 Minute Rest
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scaling Guide: 6 – 9 Minutes
Scale Up: 155/105 and do a third round.
Coaching Tips: The weight for the squats should be such that you can do at least the first round unbroken (not needing to drop the bar). It is fine if you pause at the top a couple times to slow them down a bit! The legs should be a bit spiced up from the squats when you get on the rower, so using a more hip centric pull can help you get a few pulls in before your legs recover from the squats.
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 100m db/kb farmer carry, 15 burpees, 2 rounds