"Rowing Frenzy"(11.23.2010)

Matt getting after his Overhead Lunges!! Nice Job to Everyone on Monday's Workout!! It was a mentally tough one, but YOU ALL got through it!


I. Schedule for Thanksgiving Week:
Tuesday: Regular Gym Hours
Wednesday: 5:30 am, 6:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
Thursday: No Classes Scheduled- Enjoy Your Rest Day
Friday: 6:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
Saturday: Regular Schedule Classes
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Hip Flexion/Extension(Quad Stretch)
Band Stretch(Front Rack Position)
High Hamstring Stretch(Band Stretch)
5 Minutes of Squat Test(Collect 5 Minutes in the Squat Position)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Jerk, Find a 1 Rep Max in 10 Minutes
*Compare to August 23rd and October 18th.*
B.”Rowing Frenzy”
Row 1500 m
Rest 3:00 Minutes
Row 750 m
Rest 3:00 Minutes
Row 500 m
Rest 3:00 Minutes
Row 250 m
Done!!
C. Competitors Schedule Workout of the Day:
GHD Sit-Ups For Time, Complete 50 GHD Sit-Ups As Fast As Possible.
Post Weights Used and Times to Comments.