Wednesday, April 19, 2017

Power

Sumo Deadlift:
Min 0-2: 5 Reps @ 50%
Min 2-4: 4 Reps @ 60%
Min 4-6: 3 Reps @ 70%
Min 6-8: 1 Rep @ 85%
Min8-10: 1 Rep @ 90-95%
Min 10-12: 1 RM

Accessories:
2 Rounds:
200 m Farmers Carry - (50 m normal KB carry, 50 m Front Rack KB carry, 50 m normal, 50 m front rack)

WOD
For Time:
2K Row - Max Effort

Sweat Fest Competitors:
2K Row - every 500 m stop and complete 6 alt. spidermans and 6 slow air squats

Reminders:
Thursday night at 5:30 we will have a volunteers meeting
We will be CLOSED Friday afternoon to set up for Sweat Fest.  No Friday afternoon classes or Oly, no Saturday classes, yoga, or Oly.  Come hang out with us!

Tip of the Day
When we say "max effort" that does not mean you start out rowing like your boat is sinking and you need to make it to land in the next minute.  The 2k row requires a good pacing strategy.  You want to stay at a pace that would be a decent 500 m row pace if you were doing something after the row, like wall balls.  For example, if your PR 500 m row is 1:40, you might want to pace the 2k at 1:50 or 1:55 per 500.  Knowing your ability to pace and generate power on the rower can make your rowing way more fun.