Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
Impact/Focus: ‘K-Swish Intervals’
Work through the following intervals (Clock set to 1:00 repeats), scoring total Kcal per each of the three ladders of work.
3 Rounds, individually scored, for max total Kcal
:50 work x :10 rest
:40 work x :20 rest
:30 work x :30 rest
:20 work x :40 rest
:10 work x :50 rest
NOTES:
- Training intentions will center around effort across reinforcement of technique PEMDAS (legs, lean, arms, arms, lean, legs), tempo/cadence (ie. 1 out, 2 in), efficiency across max efforts on the rower.
Post scores to comments.
“Yo-Yo”
For time vs. an 8:00 time cap
15-12-9-6-3 x Devil’s Press (Bumper Plate: 45/35lbs)
50-40-30-20-10 x Double-unders
Rest 1:00, Then…
For time vs. an 8:00 time cap
15-12-9-6-3 x Burpees
15-12-9-6-3 x Sumo Deadlift High Pull (95/65lbs)
NOTES:
- Additional scaling details, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
