Wednesday, January 6th 2015

Wednesday, January 6th 2015

 

Warm-Up:

700m Row @ :10/:50 interval pace. Row as hard as possible for :10, then row remaining :50 of each minute. Practice

 

Movement Prep:

 

Arm Circles

Elbow Circles

Over and Backs

Corkscrews

Torso Rotations

Bow and Bends

Hip Circles

Elbow to Instep Stretch

Squat to Stands

Cossack Squats

 

Strength:

 

Build up to a Clean 1-Rep Max in 10 minutes

Then:

Every two minutes for 10 minutes (5 sets):

Clean – 90% x 1

 

Conditioning:

500m Row For Time