Row, Row, Row Your Boat

Tomorrow I will post you the Spirit of the Open Award goes to! Any guesses on who that might be? I would actually like some suggestions and may help in the decision making. So many choices but only one award.

Today we will do a double workout. I labelled the first piece power endurance just because I wanted to tap into a sprint type effort, but didn’t want to structure it as an interval piece. I want every round of this to be done as fast and hard as possible. With rest between each set, that should give you some recovery to go just as hard, if not harder into the next round! This is the type of effort we rarely tap into but is a necessity in our training. Strength is never a weakness. Whether you are a gymnastic ninja, love the weights, or grind through misery like no one else, a strength is something you can fall back on, rely on, and depend on. The DT is a hero workout. One of my Favorites! It’s traditionally done with a barbell and has even shown up at the games a couple times in various forms. I wanted to change the stimulus by completing it with dumbbells. Anything you do with a barbell you can do with DB’s, and more!! That’s why I invested so much in having a good selection. I did a lot of DB work when I tore cartilage in my wrist and didn’t allow me to flex my wrist back like a barbell does. It’s very tough stuff… and that was a long time ago so we’ll see how this one goes! Good luck!!

Power Endurance  
Rowing Sprints
400m
350m
300m
250m
200m
500m
**Each sprint(except the 500m) should immediately go into 20 Kettlebell Swings

Conditioning
DT
5 Rounds for Time of:
12 Deadlifts
9 Hang Power Cleans
6 STOH
**Oh…. and today we will be completing it with dumbbells**


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s