Thu
A. Warm Up Aerobically
3 rounds
2 length bear crawl
6 hollow into super
6 spider man lunges
6 kick and twist
B. Rowing Technique & Drills
2 mins (no straps)
Practicing not leaning back too far and returning the hands quickly over the knees
aim for an easy pace drilling this technique
1 min Strap in
1 min moderate to hard row building pace over the minute, eventually going faster than the pace you will do for the 2k.
Rest 2 min then start
2km Row - for time.
(9 min Cap)
B/C. Once you have finished Row or whilst you are waiting
If you missed Tuesday 1RM Press
and/or
3 attempts at Max DU’s
D. Additional hamstring mobility
September 10
Wed
A. Warm Up
3 rounds
1 min Xband walks (not overhead)
10 SL Glute bridge / side
10 super man rocks
10 air squats
B. Pulling strength
Deadlift 3 Rep Max test
15-20 mins to find a heavy-maximal three reps.
if your back loses position the coach will shut it down for the day.
B2. Accessory work
Standing two arm DB row
4 x 10 reps @ 2020
(performed with the same body position as Pendlay row)
C. Conditioning
Cardiac Output (easy 70-80% effort)
it is important to take it easy on todays conditioning as there is a big test tomorrow requiring everyone’s full tank of gas.
10-16 min AMRAP
200m Run
100 single skips
30 Bodyweight Lunges
200m Row
20 Air squats
order of exercises not that important so if a rower is taken move to something else