Thursday, June 4, 2015

Prehab:

Bird dogs, 10 each
Theraband routine, 15 reps each
10 Inchworms
Leg swings, 10 each way

Warm-up:

Row 250
2 rounds with a light kettlebell:
10 SDLHP
10 Russian Swings
10 Goblet squats

Cool down:

Pigeon, 2 minutes each
Doorway stretch, 30 seconds each
10 Reverse Snow Angels, x2

Strength

Rowing Technique

Notes: Spend 10-12 minutes working on proper rowing technique including posture, the importance of using legs vs arms in the drive. Proper posture in the finish position and making sure you don’t go hips first on the recovery.

Conditioning

10-1 Burpees
10-1 KB Front Rack Lunges (each leg)
250m Row
– 25 min time cap-

Notes: Burpees and KB lunge reps are in a ladder format. Example round 1 is 10 Burpees, 10 Front Rack Lunges (each leg), 250m Row. Then 9,9 row, then 8,8 row….so on until you hit the 1 rep mark. The weight for the lunges are 24/20kg. Advanced athletes can use 32kg/24kg kettlebells. Athletes may also scale down to dumbbells if need be.

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