Friday August 10, 2018

Friday August 10, 2018

August Events
Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up
3 Sets
50m Shuttle Run
30s Hollow Hold
10 KB Deadlifts
6 Broad Jumps

Mobility
1 Min Active Spiderman (30s/Side)

Skills & Drills
Rowing

Movement Prep
30s On/30s Off (paddle during 30s off)
1: Full Minute Easy Row
2: 65% – Legs Only
3: 75% – Inhale on Recovery, Exhale on Stroke
4: 80%
5: 85%+ Majority of 1K Row at this pace
6: 90% – Efficient Technique
7: 100% – First 10 Strokes of 1K
8: 100%+ Last 150m
9: Full Minute Easy Row

Training
For Time
1K Row

Compare Results to March 21, 2018

Cool Down
200m Walk

Finisher
5 Sets
5 Strict Toes to Bar
10 V-Ups
15 Russian Twists
20 Weighted Flutter Kicks
-rest 1 min between sets-


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