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Kelly Rowland

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Workout

Wednesday

"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor. What he went through is something no human being should ever have to endure. Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife. When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not... I would still be in prison.”

Metcon

Kelly Rowland (Time)

For Time: (25 min cap)
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

DESCRIPTION
Today's conditioning piece is a mash-up of the benchmark workout "Kelly"
We last completed this longer workout on 7.30.19
Before and after the 3 rounds of "Kelly" is a buy-in and cash-out on the rower
The workout flows like this:
50/35 Calorie Row
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
50/35 Calorie Row
Times from the last completion of this workout ranged from 18-30
WALLBALLS
Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
Men throw to 10 feet
Women throw to 9 feet
BOX JUMPS
These are regular box jumps, so we're looking to stand to full extension on top of the box
Jump up to the box for "RX"
In training, we recommend stepping down or jumping down over "rebounding" box jumps
Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running

Strategy

ROWS
If we had to pick a row to go faster on, it would be the second set of 50/35 calories
The opening row is less important, as it has quite a bit of work to follow it
Come out at a controlled pace that you see yourself being able to improve upon at the end of the workout
ROUNDS OF "KELLY"
Within the rounds of "Kelly" we can treat the box jumps as an extension of the runs
The goal on both of these movements is to maintain steady and continual forward progress
This is a speed that allows you to thrive through the sets of 30 wallballs
With the steady state movements surrounding the wallballs, look to work through larger sets if possible
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 15-10-5
4 Sets: 8-8-7-7
SUBS
RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
300 Meter Trueform or Air Runner
30 Shuttle Runs [10 Meters]
ROW
40/30 Calorie Assault Bike, Echo Bike, or Bike Erg
40/30 Calorie Ski Erg
60/45 Calorie Schwinn Bike

Body Armor

3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges
Rest as needed between sets.

STIMULUS
DESCRIPTION
Our Body Armor piece for the day will focus on upper body pressing as well as big sets of posterior work.
The workout will flow by doing all 3 sets of the strict press first, followed by all 3 sets of the weighted ring dips and finishing with the final 3 sets of the weighted glute bridges.
Use the same weight across for all sets.
SUBS
BARBELL STRICT PRESS
Dumbbell Strict Press
Weighted Ring Dips
No Weight
Weighted Push-ups
WEIGHTED GLUTE BRIDGES
No Weight
GHD Hip Extensions
Barbell Good Morning

Whiteboard:

Wednesday, August 26, 2020

Male Clients

Private

6:00 AM CrossFit

23:00