Monday, January 22 2018

Strength Focus
Rack Pull
3 Rep Max
This time, pull from below the knee instead of above the knee.

Banded Pull Throughs
5 x 15

Plank
4 x 1 Minute weighted Plank Hold

Gymnastics Focus
4 Rounds
25' Slow Bear Crawl
30 Second Wall Climb Hold
Rest 1 Minute

Crash B's Focus
3 x 7 Minute Row - Rest 3-7 Minutes inbetween each set.
No restind during the 7 minute sets, it is continious 7 minutes at the specified stroke rates.

Set 1:
4 Minutes at 20 strokes/Minute
2 Minutes at 22
1 Minute at 24
*Not max effort each set, focus on correct technique and form

Set 2
3 Minutes at 22
2 Minutes at 24
2 Minutes at 26
Try to produce more power with your strokes during set 2. Keep form and technique.

Set 3
3 Minutes at 24
2 Mintues at 26
1 Minute at 28
1 Minute at 30
**This set is at max effort for those stroke rates.