Thursday January 12 – 4 x 10 Min Stations

Kirkwood
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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