Thursday, April 6, 2017

Rowing Saturday - but not this Saturday


Everyone says they want to row, but no one wants to commit to working with Kevin on Saturday mornings. He's been lonely the last couple of weeks. In Colorado, we have a long cold and snowy spring before it suddenly becomes summer. The only real good option for indoor endurance work is rowing - it's simple and effective. Now is the time to start building your base for the summer. You know you're going to want to be hiking and biking and climbing all summer. You want to be ready for that volume when the last snow is done, you don't want to have to start building in May. Get in on Saturday and row with Kevin.

Except this Saturday - the gym is closed for the Weightlifting Camp.

Of course, if you don't like the erg, we always have Randy's ElliptiGo...



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

power clean 3-2-4x2

Accessory/Skill

5 push-ups between strength sets

Group Workout

8 rounds
every 3:00
3 deadlifts (~70-75%)
15 KB snatch 



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