SRCF Rowing Fundamentals & Power- 3 Week Clinic
Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member
Monday 1/16/17
1.
Back Squat
3-3-3-3-3
2.
EMOM x 8
Odd – 15 Toes-to-Bar
Even – 15 Burpees
Tuesday 1/17/17
1.
Snatch Complex
1 High Pull + 1 Hang Power Snatch + 1 Power Snatch
2.
As many rounds & reps as possible in 12 minutes of:
10 Front Squat 115/75
10 Box Jumps 24/20, step down
10 Push Press 115/75
Wednesday 1/18/17
1.
As many rounds & reps as possible in 30 minutes of:
10 Strict Pull-Ups
20 Sit-Ups
30 Double-Unders
40 Walking Lunges
Thursday 1/19/17
1.
Bench Press, Heavy Single
2.
5 Rounds of:
Max Set Bench Press, 60-70%
Max Set Weighted Hip Extensions, 45/25
Rest 2 minutes between rounds
Friday 1/20/17
1.
Tabata, 8 sets of :20 on/:10 rest
Calorie Row
Power Clean 95/65
Calorie Row
AKBS 53/35
Rest 1 minute between movements
Score = lowest set for each movement
Saturday 1/21/17
1.
21-15-9 Reps For Time of:
Burpee
Weighted Box Step-Ups 24/20, 45/25
200 Meter Plate Carry
Sunday 1/22/17
1.
For Time:
1k Row + 10 Bar Muscle-Ups, Rest 2 Minutes
750 Meter Row + 15 Strict Pull-Ups, Rest Minute
500 Meter Row + 30 Pull-Ups