28 APRIL 2022

THURSDAY 220428

“The Long Shot”

On the Concept2 Rower:
50 Strokes for Maximum Distance
Weighted Strict Pull-up, 5 Repetitions (or least amount of assistance possible)
30 Strokes for Maximum Distance
Weighted Strict Pull-up, 3 Repetitions
10 Strokes for Maximum Distance
Weighted Pull-up, 1RM

Rest as needed then,

Shoulder to Overhead, 7, 5, 3, 1 (From the rack)

Athletes will pick between a strict press, push press, or push jerk and use that technique for the movement.

Note: On todays opening session, we are not going “for time.” Rather, your goal is maximum power-per-stroke to maximize the total distance traveled over the required repetitions (strokes). You want to achieve a “work to rest rotation” of approximately 1 (work) to 2 (rest).

IMG 8008 1

Jamie M with a perfect Push Jerk.

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Thursday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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