2014-02-01

SATURDAY WORKOUT

Some sprint intervals... As always, scale this workout accordingly!!

Putting the injury prevention work last always means we skip it so we are doing it FIRST...

SHOULDER PREHAB:
50 Ring Rows Per Athlete... Do 10-15 reps per set at a time and rotate in and out with other athletes as soon as you finish a set...

Really focus on pulling with the SHOULDER BLADES first & the ARMS second...

10 minute cap for this one so get in what you can if we have a bigger class...

WORKOUT:
500m Row (400m Bike, if you dare! :))
10 Shoulder 2 Overhead (185#/133#)(Should be heavy, use 70-80% of your best overhead max)
20 Toes 2 Bar
REST 4 MINUTES
* 3 Rounds *
(There will be a 4 minute time cap for the work portion of this workout per round so if you finish early you will get more than 4 minutes of rest... NO RACKS FOR THIS ONE)

Scale to 400m Row, 8 & 16 OR 300m Row, 6 & 12, if your need to... This should take AT LEAST 3 MINUTES PER ROUND so don't scale too much...

POST YOUR TIMES FOR EACH INDIVIDUAL ROUND TO COMMENTS

4 comments:

Lisa Dempsey said...

Got through: 16 T2B rd. 1; 19 T2B rd. 2; 12 T2B rd. 3. 55#. Went to 4 min. each time.

CARLA V said...

T2B: 10, 7, 11 @65# WITH SUZIE!!!

DID THE BIKE ONCE AND I'LL BE DARN THAT IS WASN'T THE BIKE THAT SUCKED SO BAD, IT WAS THE ROWING THIS TIME!!!!!

John Dunn said...

Rd 1 - 3:56
Rd 2 - 5 T2B
Rd 3 - 3 T2B
115#

Colin McDermott said...

12 T2B
14 T2B
15 T2B
rxd (185#)