Tuesday, July 18, 2017

Gymnastics

0:00 - 5:00
Handstand Practice (Freestanding/Wall Holds/or Box Holds)
5:00-10:00
5 Rings Rows (3 sec pause at the top)
3 Ring Dips (1 sec pause at top and bottom)
10:00-15:00
10 Hollow Rocks
3 Inchworms

Row Conditioning
2 x 1000 m Row

Pacing:
0-250 = 2k + 15sec
250-500 = 2k + 5 sec
500-750 = 2k + 15sec
750-1000 = 2k pace

Tip of the Day
Today is a great day to test your damper setting skills.  You should be able to maintain each one of these paces with no problems.  If you find yourself slowing, or unable to give that final 250 a harder push, your damper is too high.