atightship Rowing Coach Liz running a tight ship!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Five minutes to practice the eight positions of the clean. Then review how to construct hang variations of the clean.

  • 3. EMOM 10: High hang power clean Hang power clean Hang clean

LIII: 75% of 1RM; as rxd LII: 65-75%; Use muscle, power, or squat clean as appropriate.

LI: scale weight as appropriate.

 

4. “D.T. Suzuki” for time:

2 rounds of

  • 15 Sit-ups
  • 12 Deadlifts
  • 9 Hang power cleans

then 12-9-6

  • Double Unders x 4 (48-36-24)
  • Push Jerks

then 2 rounds of

  • 15 Sit-ups
  • 12 Deadlifts

9 Hang power cleans

(one barbell/same weight per athlete)

 

LIII: GHD sit-ups, barbells @ 155/108lbs LII: GHD or weighted sit-ups, barbells @ 115/83lbs or as appropriate LI: four rounds not for time of 15 butterfly sit-ups, 2 x 5 deadlifts, 1 x 5 hang muscle cleans

Have fun!