"Power to Rowing"(12.28.2010)
I. Schedule for New Year’s Week:
Tuesday: 5:30 am, 9:00 am, 5:30 pm, 6:30 pm
Wednesday: 6:30 am, 9:00 am, 5:30 pm, 6:30 pm
Thursday: 6:00 am, 9:00 am, 5:30 pm, 6:30 pm
Friday(New Year’s Eve): 9:00 am and 10:00 am
Saturday: Gym Closed
Sunday: 11:00 am
II. Dynamic Mobility Warm-Up:
“Mobility Tuesday”
Work your problem areas and get on a foam roller, lacrosse ball, or any object to workout those areas of pain and discomfort to better prepare you for your movements.
III. Skill and Metabolic Conditioning Workouts of the Day:
A. Ring Dip Skill Training, Ring Static Hang, Hollow Position, Ring Dip Turnouts, Full Range of Motion Ring Dips
B. “Power to the Rowing”(For Time of the following):
Power Cleans x 10
Row 250 m
Power Cleans x 10
Row 250 m
Power Cleans x 10
Row 250 m
*Phase 1*
Power Cleans @ 75/55
*Phase 2*
Power Cleans @ 95/65
*Phase 3*
Power Cleans @ 115/75
*Phase 4*
Power Cleans @ 135/90
IV. “Competitors Workouts of the Day”
A1. Overhead Squat, 5-5-5
A2. GHD Raises, 10-10-10
B. AMRAP 12 Minutes of:
1 Rope Climb x 15 Feet(Start on Butt)
15 DB Squat Clean Thrusters @ 35 lbs
Post Weights Used and Time to Complete to Comments.
Great tips with the rings! I have always done my assisted ring dips the wrong way, putting unnecessary strain on my shoulders. Slight but important adjustment. I love mobility Tuesdays too! No longer a spring chicken, I have plenty of “problem areas” to focus on. Short intense WOD after was perfect. Great stuff, Kev!
JT did a great job coaching the 5:30 pm class today! I had a lot of fun, and it felt great being back in the gym!
95lbs on the cleans finished 5:09
AH! Rachael’s name was saved in MY computer. I am sure she agrees that John Thomas did a great job, but I think she did her work out with 65lbs on the cleans and finished in 6:39!
Definitely fun working out with different people in the gym!! =) Used 85# for the cleans and finished in 6:08. Good job to everyone at 5:30pm!