June 28th, 2017

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

A. HS Walk; Max distance in 3 minutes
B. EMOM x 12
1 — Strict Defecit HSPUs x 1-2 reps –play with heights here
2 — Circular Scap Pull-ups x 5-7 each direction (slow and controlled here)
3 — Weighted Sorenson Hold x 15-20 seconds

2 rounds, not for time of:
Goblet Kossack Squats x 10/side
Single Arm OH Carry x 100ft/side

500m row @ your best 2k pace
rest 90 seconds
rest 3 minutes

**block one is Stroke rate of 22-24
block two is stroke rate of 26-28
block 3 is stroke rate of 28-30


One Comment

  1. A. 165 ft
    B. EMOM: 4-5″ and 35# on hold
    C. Cossacks hurts my flute/hamstring still so no go
    OH walks with a 60# DB

    Rows: were supposed to be at 1:48

    S/M were tricky but managed to stay in the correct range for pretty much all of them

    Sore as hell today so happy to just move and get it done!

    Maybe we can get in on some class workouts Friday and Saturday?!



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