05.08.2015

Warm-up Drills
I. Row 500m
II. 2 Rounds for quality of
10 x Suitcase Deadlift
25ft Waiter Walk
KB Armbar Stretch (Right)
KB Armbar Stretch (Left)
III. Mobility

Notes: Athletes should be selecting 24/16kg KB’s for the warm-up movements shown above.

Impact/Focus: Deadlift 3RM
Warm up with 3 sets x 5 reps each before working up to a new 3RM Deadlift PR (personal record).

Deadlift 3-3-3-3-3RM

Post loads to comments.

“No Hulling”
Three Rounds of
Row 500m vs. a 6:00 Running Clock
In the time remaining complete AMRAP of
7 x Burpees
7 x Medicine Ball Cleans (20/14lbs)
Rest 1:00

Notes: Work through 3 Rounds of 6:00 on x 1:00 rest. After rowing each 500m distance athletes will be attempting to complete as many rounds/reps as possible in the remaining time. After each 6:00 AMRAP there will be a 1:00 recovery/transition period prior for athletes to record scores and hurry back to their boat.

Post times for rowing intervals and rounds/reps completed to comments.

Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.