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Thursday 01.07.2021

POSTED ON January 6, 2021

Thursday | 01.07.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
 
**2.Strength Prep**
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
 
– After allow athletes to hit 2-3 warm up sets –
 
Strength: Power Clean + Hang Clean + Clean
2 Sets x 1+1+1 reps @65% 1RM Clean
3 Sets x 1+1+1 reps @70% 1RM Clean
 
*Rest 60-90 seconds between sets
 
**3. Workout Prep**
* Give partners a few mins to practice transitions in and out of the rower.
 
Workout: The Good Samaritan
 
* Target time: 15 minutes
* Time cap: 20 minutes
 
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
* The Scaling aim is for athletes to maintain a high intensity with consistent effort.
* Scaling option 1
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row
 
* Individual option
For Time
2000/1750m row
– Alternate between 30 Seconds On/30 seconds off –
 
* Limited Equipment Option/ Large Class Option
No change in workout but use different ergs if available.
 
Accessory:
 
3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
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