Tuesday, October 4, 2016.
Warmup & Mobility: Include synchronized rowing at 24 SPM, 26, SPM, 30 SPM, and 34 SPM.
If there are more rowers than rowers, team up and have non rowing rower mobilize during the other rowers rowing. Did you follow that? HEHEHAHA!
Skills & Drills
Pull-Ups (Demo and then work at finding where you are and what you will be using. Also, use this time to clean up bad form and/or find your edges.)
Squat Cleans (Demo and then work technique as you build up in weight. The key to any good barbell movement is to follow the correct barbell path ALL THE TIME, no matter how heavy or light the barbell is.)
Metcon: “Trap Door”
For time:
30 Pull-ups
30 Calorie Row
15 Squat Cleans
60 Calorie Row
15 Squat Cleans
30 Calorie Row
30 Pull-ups
Cool Down/Cash Out
Fitness:
Ring Rows
65/95 LB Barbell
Performance:
Pull-Ups
95/135 LB Barbell
Competition:
Chest to Bar Pull-Ups
115/165 LB Barbell