Tag Archives: sprint row

A Little Burner

We looked at the workout last night and I think we all moaned “not more snatches” pretty much simultaneously at my house. But Mickey, AJ, and I went at noon anyway to take this little burner on.

We weren’t alone at the noon class with Coach Drea… We had Brent (the Beast) and Shannon (the Rower) along for the ride.

rowboatAnd we started with a sprint drill… on the rower (or assault bike if you were AJ).

  • 1 minute of slow and steady
  • Then five rounds of
    • 17 second sprint
    • 43 second recovery

It was as super fast way of getting through 1350 meters in a handful of minutes. I think 5 1/2 minutes.

Once we were done there we did some PVC passthrus, PVC OHS, and some hollow body rocks. And then three rounds of:

  • 12 strict pull-ups (or 3 solid attempts)
  • 12 ring push-ups
  • 12 hip extensions on the GHD

It’s been awhile since I’ve been on the GHD, so that was kind of interesting. Not horrible anyway. 🙂

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterThen a bit of snatch skill work, some push-up skill work, rowing skill work and… yeah, time to get to actual work.

  • Total Time
  • 3 rounds for time of:
    • Row 250 meters
    • 65/45-lb. squat snatches, 12 reps
    • 21 push-ups

The row, though a sprint, was the easier part of this workout. 250m is quick – about 54 seconds, 59 seconds, and 1:03 respectively. So not bad there. But the squat snatches are always a challenge. I stayed with the empty bar, trying to work on form as much as possible.

So here’s the thing with my squat snatches. My feet are way wider than normal. It’s almost like a Sumo squat snatch with the distance between them. But if I go shorter, I end up hopping out like a cheerleader doing a cheer. It ain’t pretty. So Drea had me just stay wide so that my feet wouldn’t get any wider.

It worked ok. I think I actually did the first 12 reps unbroken. And after that I broke it up 6 and 6.

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Between the squat snatches and the push-ups, that was where I got slowed down. Push-ups were sets of 10, 5, 7, 3, 2, and 1… Whatever I could do.

In the end, I was just trying to beat Mickey, silly enough. Down to my last handful of push-ups the race was on. But I prevailed by a few seconds:

Here are our times:

  • AJ – 13:30
  • Me – 13:54
  • Mickey – 14:03

It was a close thing — those last few push-ups. 🙂

thumbs-up-right-800pxBrent was done super fast. He ran 200m instead of rowing 250m and just kept flying through all the rest of it. And Shannon was done before AJ I think. So everybody was really flying.

Great work!

When we were all said and done, it was time for some banded shoulder mobility. And now it’s time for some ice on my left knee. But we still survived. 🙂

Thanks Drea and great work 12pm class!

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