banner

THURSDAY 181213

Warm-up:

Individual…

Foam Roll 2 minutes

12 Banded Good Mornings

Group…

Skill:

On the 4th day of Christmas my coaches gave to me, 10 minutes of rowing skill drills.

Review rowing mechanics and positions

Set rowers out for skill work

Pigeon Stretch both sides (you can do this while other group is on the rower)

1 minute of legs only rowing

Laying Quad Stretch each Side

1 minute of legs and hip extension rowing

1 minute of full range rowing

Take a few more minutes to dial in mechanics and line of action on the rower

Review the workout and setup…

 

Fitness and Performance:

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

 

Mobility:

Foam roll Lats and Legs

Roll Posterior

LAX to pecs and shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin