19. Oktober 2023
Okt
19
3 minute force curve Rowing
+
2 Sets
– :20/side PVC Front Rack Stretch
– 5/side Eccentric box step down
– 5/side single leg glute bridges
For time:
500/400m row @ 20 strokes per minute
30 sec hollow body hold
30 sec arch body hold
+
500/400m row @ 22 strokes per minute
30 sec hollow body hold
30 sec arch body hold
+
500/400m row at 24 strokes per minute
30 sec hollow body hold
30 sec arch body hold
+
500/400m row @ 26 strokes per minute
30 sec hollow body hold
30 sec arch body hold
+
500/400m row @ most comfortable stroke rate from previous 4
30 sec hollow body hold
30 sec arch body hold
No Rest
)
*Build to a moderate weight; stay the same or build across rds
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 alternating sets of:
A1. 8 Front Rack Barbell Step-Ups
No Rest
A2. 25 GHD Hip Extensions
No Rest
A3. Side Plank Hold on Forearm for 45 seconds
Rest 2 minutes
No rest)
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
oder 25 Barbell Good Mornings
No rest
Side Plank Hold on Forearm for 45 seconds/side
Rest 2 minutes
Cobra Pose x 10 breaths @3162
Seated Pancake Stretch x 10 breaths @3162
Time cap: 20 Min