OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
"legs-only." keep your posture strong and chest forward; we don’t want to engage the core/back or arms yet!
Push your feet into the foot plate as you drive the seat backwards quickly. Feel your feet engaging with the foot plate. work on initiating the momentum of our stroke through our legs, rather than engaging the back or pulling the arms.
Stop the stroke when your legs are fully extended, and slowly recover back to the catch. WE ARE ONLY PUSHING WITH OUR LEGS IN THIS FIRST PHASE. Your stroke rate should be low (sub 20 strokes per minute) and controlled.
Complete 7-10 legs-only strokes. Remember to (1) keep your posture strong, (2) your chest down and forward, and (3) your arms fully extended.
-Legs and Core (Back) Only
After finishing our leg-only strokes, we want to try connecting the leg and core phases. start by again driving back through your legs. When your knees flatten, instead of stopping and returning to the catch, we want to carry the momentum through our core and back.
The end of this phase will have your legs extended, core flexed with your shoulders back behind your hips, and arms still straight. It is still important to not finish the complete stroke – we are building up each component.
When you finish the legs and core phases, slowly return back to the catch. Your arms should not bend in this phase! Keep your strokes per minute low, power high, and posture strong. Complete 7-10 more reps here. Your focus during this phase is feeling the connection between your legs and core transition.
– Full Rowing Stroke
In phase 3 of 3, you will complete a full stroke using legs, core, and arms. After finishing your final rep of legs and core, start 7-10 more reps of a full-slide stroke.
In this part of the drill, you should notice (1) the drive of your feet into the board, (2) the connection between legs and core to transition the stroke, and (3) your arms naturally
Have Meters stop exactly on 100M
if over or under Burpee Penalty
Score of time includes rest
Rest 1:1 b/t each set of Cals
A) Burgener Warm up Snatch
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3 reps of 3 second tempo Strict Toes to Bar on way up
[1 count on the way down] –Immediately into–
3 reps of 3 second tempo Strict Toes to Bar on way down
[1 count on the way up]
—rest 2 minutes between sets—
After resting a full 2 minutes:
Complete 3 max effort Kipping Toes to Bar in 20 seconds
–rest 40 seconds beteween sets —
*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.
x 8 rounds
– Alternating Leg V-Ups
1:00 Toe Touch Stretch
1:00 Butterfly Stretch