“And those who were seen dancing were thought to be insane by those who could not hear the music.”
–Friedrich Nietzsche
Warm-up Drills
I. Row 30/20kcal
II. Coach’s Choice
(Dynamic Mobility Complex and/or Spikeball)
III. Mobility
Impact/Focus:
“Row Ascension Ladder”
Complete each of the following workloads as quickly as possible (for time)
Row 3/3 kcal x Rest :30
Row 6/5 kcal x Rest :30
Row 9/7 kcal x Rest :30
Row 12/9 kcal x Rest :30
Row 15/11 kcal x Rest :30
Row 18/13 kcal x Rest :30
Row 21/15 kcal x FIN
Notes: Kcal workload assignments read as Male Athletes/Female Athletes.
Post total time to complete row kcal to comments (total time minus the rest total of 3:00).
“Mount Isolation”
20 Rounds for time of
1 x Clean (155/115lbs)
5 x Push-ups
Notes: Integrity in the execution of today’s reps is critical. We want to see who can finish this without letting the IDEA of a blistering pace negate the completion of range of motion execution. Substandard movements yield only a greater capacity to move poorly; Attention to detail freaks, hence fast will be experienced in the smoothest of contexts (… ahem, ‘smooth is fast’).
Provided the movement competency is present: 185/135 RX+
Prepare those minds ahead of time by simply thinking it through, freaks. Then show up today to bring the lumber and Get Some. Yessssss.
Post scores to comments.
Row Ascension Ladder: 3:52
Mount Isolation: 16:44 (95#)
“Row Ascension Ladder”: 3:19.
“Mount Isolation”: 8:14 Rx+.