Tuesday, July 16
Week #3 of "Sled Dog". Main effort to take place on a single piece – the 2K Row. Stimulus notes below. Gymnastics and midline work to close. ACTIVATION Alternating OTM x 8 (1-2 Rounds): Odd - ::45s Row, slowly building in pace. Even - Primer movement (see below) Round #1 - :20s Deadhang, with 5-7 Scap Retractions Round #2 - 16 Hollow Rocks Round #3 - 12 Spiderman + Reach (6 each) Round #4 - 8 Pausing Hip Extensions (2s at top) Refer to the 2K warming section inside the respective part for our 2K primer.
2000m Row (Time)
Last completed on August 21, 2018. This is a once a year gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment.
Gymnastics Conditioning For Time, with a 10:00 Time Cap: 30 Strict Handstand Pushups 30 Kipping Handstand Pushups On the 0:00, and every 2:00 thereafter: 15/12 Calorie Bike or Row This workout starts with a 15/12 calorie bike/row. In the time remaining in the first 2:00 window, we'll accumulate handstand pushups on the wall, moving towards the 60 rep completion total. At the 2:00, we stop where we are in our progress, and return the bike. We can't return back to the wall for more reps until we complete another 15/12 calories on the bike. Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between.
Accumulate 1:30 of an L-Sit on Parallettes *Every break, complete :20s in a handstand hold. Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let's challenge ourselves to where we currently are with this "penalty" between set
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