DATE

2022/07/17 SONNTAG Lessonplan

3 rounds for time:
600/750-m row
30 box jumps (20/24 in)
– Athletes must step down from the top of the box.

DYNAMIC WARM-UP | 8:00
3 sets:
1:00 row
:10 rest
:40 BW box step-ups / box jumps
:10 rest
:20 hollow rocks
:10 rest

ROWING TECHNIQUE | 8:00
2 sets x :20 fast pull, slow return

Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.
2 sets x :20 upright torso

Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.
2 sets x :20 level hands

Demonstrate keeping the hands at the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and the belly button. Make sure the handle starts with arms straight and just past the toes.

PRE-WORKOUT ACCESSORY | 10:00
With a partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.

POST-WORKOUT COOLDOWN | 5:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot