“The Long Shot”
On the Concept2 Rower:
50 Strokes for Maximum Distance
Weighted Strict Pull-up, 5 Repetitions (or least amount of assistance possible)
30 Strokes for Maximum Distance
Weighted Strict Pull-up, 3 Repetitions
10 Strokes for Maximum Distance
Weighted Pull-up, 1RM
Rest as needed then,
Shoulder to Overhead, 7, 5, 3, 1 (From the rack)
Athletes will pick between a strict press, push press, or push jerk and use that technique for the movement.
Note: On todays opening session, we are not going “for time.” Rather, your goal is maximum power-per-stroke to maximize the total distance traveled over the required repetitions (strokes). You want to achieve a “work to rest rotation” of approximately 1 (work) to 2 (rest).
Jamie M with a perfect Push Jerk.
6AM – Workout of the Day
1030AM – Workout of the Day
4PM – Workout of the Day
515PM – Teen Class