Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Erg 500m/Split Pacing 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.
10/7 Rounds, for total distance completed @ 3 different intensity/tempos.
:30 x Easy/Smooth Pace
:20 x Moderate Pace
:10 x Gettin’ Rugged (Hard Pace)
*Athletes may opt to use a :20 to :30 second recovery between each round (7 round target) or complete back to back (10 round target) for workload today vs. a 12:00 time cap.
Post scores to comments.
“Cluster Muck”
For time
Row 500m
20 x Thrusters (75/55lbs)
40 x GHD Sit-ups
20 x Hang Squat Cleans (75/55lbs)
40 x GHD Sit-ups
20 x Thrusters (75/55lbs)
Row 500m
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
3-5 Rounds for Quality of
Lateral Plank Walks or High/Low Planks x 3-5 reps
+ :20 x Plank Hold
5 x Side Plank Pumps L
:10 x Side Plank Hold L
5 x Side Plank Pumps R
:10 x Side Plank Hold R
Back Extensions x 12 reps (slow negative)
