Thursday: 1/12
4 x 10 Min Stations: 2 Min Rest BTWN Stations
Station 1: Rowing
10 Min Row @ 10 Secs Slower than your Target 2K Pace.
I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.
Basis of all Aerobic Baseline Programs long endurance pieces to build off of.
* Newbie Rowing Day: Basic 4 parts of Rowing Stroke: Catch, Drive, Finish, Recovery. Body Part Transitions: 1 Drive = Legs, Body, Arms, 2 Recovery = Arms, Body, Legs. 1: Powerful Drive, 2: Slow Recovery. Push Don’t Pull,
Station 2: KB Carry / Burpee Circuit
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 1 Burpee (Non-Push up Burpee)
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 2 Burpees
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 3 Burpees
* (Burpees keep adding up Until Time)
Station 3: Pull Up Progression
Newbies go through Progression. Also if you haven’t been here in awhile do the progression.
6x-8x Reps NEW Progression
- Dead Hang / Attempt
- Assisted (TRX Only)
- 2 Sets of Max Reps (w/ band)
- Negative (Goal of a :5 Sec Hold :5 Full Lower)
Non Assisted Pull Ups: Complete 5 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max
3RM: 3, 2, 1, 1, 1
5RM: Use this Rep Scheme – 5, 4, 3, 2, 1
4th Station: Glute & Hips AMRAP
– 20x Monster walks Knees bent (each direction) [Band Around Ankles]
– 20x Clam Shells (each side) [Band Around Knees]
– Repeat