Thursday 09.17.2020

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Barbell Sumo Deadlift High Pull
7 x Push-ups
15 x Hollow Rocks

Impact/Focus: 1000m Concept 2 Time Trial (TT)
Warm-up for the following Concept 2 1000m Time Trial as described below.

1. Warm-ups: Row 5-10-20-10-5 kcal
(resting 1-2x the time to Row each kcal task)

– Rest 2:00 –

2. Time Trial: Row 1000m

Notes:

• Emphasize points of performance from the categories shown below during the warm-up as well as the Time Trial. Details will be discussed during the whiteboard brief during each class.
• Rowing for improvement using the Power Curve monitor setting.
• Rowing for an ideal pace regarding average strokes per minute
• Ideal individual Damper Settings.
• Applying 500m Split time monitor screens to pace/push efforts.
• The ‘1 out 2 in’ Cadence for efficiency in both mechanics and timing: “legs, lean, arms, arms, lean, legs.”
• Chain ‘return’ and chain ‘track’ awareness for visual feedback of ideal or flawed technique.
• Rest intervals between rowing efforts of 1:1 to 2:1, these are noted in rest time to work time ratios. Example: If an athlete Rows 5 kcal in 10 seconds, then the athlete rests 10-20 seconds before moving onto the 10kcal Row.

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“Taz”
For time
10-9-8-7-6-5-4-3-2-1 of
Deadlift (225/155lbs)
Burpees
Toes-to-Bar

Notes:

• Toes-to-Bar may be scaled to a leg or knee raise with a modified ROM such as Hanging Knee Raises. Scaling can move to V-ups as needed as well.
  Deadlift weight should be scaled as needed to facilitate multiple rep sets of 3 or more each round.
• 225/155lbs should not be representing a Deadlift weight that is 60% of an athlete’s 1RM or greater as an additional safety guideline/check.
• Two examples of scaling the volume (# of reps total per movement in the workout) are shown below for rep schemes in place of 10 down to 1;
• 42 reps per movement = 12-10-8-6-4-2 for time …
•  30 reps per movement = 10-8-6-4-2 for time …
• Original version @ 55 reps per movement = 10-9-8-7-6-5-4-3-2-1 …

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