Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Erg Intervals
Rower review today: Damper & footpad set-up, PEMDAS for the Drive and Recovery parts of the Rowing sequence (legs lean arms, arms lean legs), goals via stroke per minute applications (22-26), using a personal record or average pace to hold consistent work interval efforts.
10 Rounds, for total distance completed + best/worst intervals
:40 x Maximum Effort Row (meters)
:20 x Rest
Post scores to comments.
“Spelunktious”
For time
(vs. a 12:00 time cap)
21-15-9 kcal/reps of
Row (kcal)
Box Jumps (24/20″)
Push Press (95/65lbs)
Notes: Scale Box Jump height or substitute as needed; maintaining a priority of jumping workload and training before switching out for a step-up option. Adjust weight as needed for the Push Press movement (Barbell). Rx+ 27-21-15-9 reps for time, Box Jumps (30/24″), Push Press @135/95lbs.
Post scores to comments.
Skill Development
Time Permitting:
3-5 Rounds or 8 to 10:00 working for quality
10-15 x GHD Back Extensions
1:00 x Plank (high/low on Bench or Floor)
1L+1R sides x Lateral Plank Circuit (Floor or Bench)
Low Plank KB Row (Bench for elbow/arm support)
Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench. Some extra fun available on the back end of the Rowing Hell-ervals above; Yahtzee.
Post scores/training completed to comments.
