9/11/18

Ring Rows

9/11/18

Announcements
– Brandon’s BB Club starts this week on Wednesday and Friday 4-6pm. Sign up on blog.
– Renew Movement will be at MBS from 4-8pm tonight providing FREE demos of their tissue-release method Lokte Method.
– MBS Turkey Challenge registration will open for MBS’ers this weekend. Stay tuned to Facebook group page for registration link.

Workout of the Day

1. Strength
On a 20-Minute Clock:
a.) 2 Front Squats + 1 Split Jerk- Work up to a technique max for the day in 6-7 sets
b.) In 4-5 sets, build to a 1RM Front Squat (weight)

2. Workout
False Grips Session 5
3 sets of:
Feet elevated ring row hold + max reps*
8-10 reps Tempo DB bench press**

*15 sec hold + max reps
**Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

3 sets of:
5 Banded basket transitions (no dip) or toe-assisted transitions
10-15 Beat kips

Cashout/Cooldown
2 Rounds
:30/:30 Pec stretch
:30 Child’s pose
:30 Downward dog

COACH AND ATHLETE NOTES:
BB – *Make sure athletes back up out of the rack further than usual for the Complex. Bailing forward when they are too close gets sketchy.
*Athlete can practice adjusting from a good Front Rack to their Jerk position if needed

FG – For the feet-elevated ring rows you are aiming to get 5-10 strict reps after the hold, so adjust box height as needed or don’t use at all. Don’t be surprised if the basket transitions are difficult for you. Just use your feet to catch/spot yourself when you come over the top of the rings.