Monday | 10/23/23 | 11.20.23
2K ROW
Bench Press
On the 2:00 x 5 Sets:
1 Bench Press
* Same Weight Across
"2k Row" [BENCHMARK]
For Time:
2,000 Meter Row
Time Cap: 10 Minutes
REPEAT FROM 11/16/22
For the Coach
- Workout brief: https://youtu.be/szaCN6rdCsU
- Resource Links: Strength Cycles in Class
- We’ve got the best of both worlds today with a heavy bench press and then a maximal monostructural effort on the rower. In part 1 we’re looking for 5 heavy singles building on whatever athletes used for last week’s double. If the athlete is feeling good and wants to make a PR attempt, that’s a possibility today. In part 2 we have a CompTrain Benchmark and an incredible test of fitness with the 2k Row. We want to help athletes find an appropriate workout pace with a mindful warm up. The 2k row should end with a “burn it down” sprint to the finish.
- Row: 10 minutes or less. Near maximal effort.
- With something like a 2k row it’s important to be mindful in our approach. Help athletes determine the best strategy in terms of pacing this workout by guiding them through an intentional warm up.
- In the bench press, driving the heels through the floor as you press each rep.
- On the rower, drive the heels through the foot pads to create maximum power output through the legs and posterior chain before recruiting the arms in your pull.
- Decrease volume
- Sub machine for injury if necessary
- In part 1, you can pair athletes up in groups of 3 as they should have plenty of time to adjust loads between sets if needed. If you have an athlete making a PR attempt rather than completing all sets at the same load, ensure they know to record their result as a 1x1 rather than a 5x1. As always, keep athletes safe and provide spotting as needed.
- In part 2, if you’re short on rowers you can manage your class timeline to run this in multiple heats. Be really intentional about this workout as a benchmark. Dial in the athlete's focus and effort here.
Lesson Plan
- Whiteboard Brief (3 Minutes) (0-3)
- Refer to coaches stimulus notes
- General Warm Up (6 Minutes) (3-9)
- 1:00 row
- :30 samson lunge
- :30 row
- :30 Inchworm to down dog
- :30 row
- :30 eccentric push up
- :30 push up
- Specific Warm Up (10 Minutes) (9-19)
- Row | tell, show, do, check
- :30 focus on leg drive. Driving the heels and opening the hips before pulling with the arms.
- :30 focus on the cadence of the pull. Slight pause at finish position.
- :30 focus on 500m split time at a moderate effort.
- :30 increase 500m split time by increasing to hard effort.
- :30 increase 500m split time by increasing to near maximal effort.
- Athletes should strategize to start somewhere near their moderate to hard effort split time and then choose a meter target to turn it up to maximal effort. For most this should be around the 300m-400m mark.
- Bench Press | tell, show, do, check
- Focus on slow, controlled descent with a straight bar path
- Focus on a controlled descent with an explosive press, driving through the heels when you press.
- Strength (20 Minutes) (19-39)
- 10:00 to build to workout weight
- Every 2:00 x 5 sets
- Transition to part 2
- Primer (6 Minutes) (39-45)
- 1:00 row to set straps and dampers.
- Break
- Workout adjustments if needed
- Workout (10 Minutes) (45-55)
- In the bench press, driving the heels through the floor as you press each rep.
- On the rower, drive the heels through the foot pads to create maximum power output through the legs and posterior chain before recruiting the arms in your pull.
- Post Workout Clean Up & Chat (55-60)
Additional Elements
- Home Workout [DBs & jump rope]
1 mile run time trial
“Comparison is the death of joy.” - Mark Twain
We are indeed out to destroy someone’s standards.
Our own, of yesterday.
The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our *own next best version*.
3 Rounds
:30 Hollow hold
:20 Ring support (at lockout)
:15 Chin over bar pull up hold
:60 Max banded pull aparts
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