Thursday, March 9, 2017

Row with Kevin on Saturdays

Rowing with Kevin on Saturday won't be this bad.
I've been writing a lot about the need for strength work, intensity work, and long low slow work. We normally can't get much low and slow work in with an hour class so I've just been leaving that up to you to fit in where you can.

Kevin misses the rowing program we had last year, and with the gym being more crowded we can't have it during the evening like we did, so we've decided that Saturday is row-with-Kevin day. You can do kettlebells with Amy, too.

I feel better getting at least one long workout in each week and Kevin gets to teach you how to row correctly - he's much better at it than I am.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 8-5-3x5

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

2 rounds at your own pace
5-4-3-2-1
strict press
strict pull-ups



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