Tuesday 4th June 2019
Today's Training
Movement Development - Rowing
Coaching will be on movement quality and efficiency on the Concept2 Rower, including how to appropriately adapt pace and stroke rate depending on the workout.
3 rounds for max reps:
2 minute Calorie Row (Max 40 Strokes)
Rest 1 minute
2 minutes Calorie Ski or Bike
Rest 1 minute
2 minutes Burpee Box Jumps
Rest 1 minute
- On the Rowing portion, count your strokes. Complete 2 minutes or 40 strokes, whichever comes first. I.e. If you do 40 strokes in 90 seconds then you must stop there!
- The goal is to row at an average of 20 strokes per minute (exactly 40 strokes total in 2 minutes) and generate maximum force on each stroke.
- Score is total Row Calories + Ski/Bike Calories + Burpee Box Jump reps.
Barbell Club at 8pm
Sots Press 4x5 - Light/Moderate
15mins:
Power Jerk x3 @65-75%
*Pause for 3s in catch
Gymnastics at 8pm
Bar Muscle ups