Tuesday · 07.19.16
Tuesday, June 28
Steer clear of the shoulder intensive work today – tomorrow we are back at our Olympic cycle.
Hamstring mash with lacrosse ball (1:00 each hamstring)Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.
Banded Hamstring Stretch - 1:00 each side
Couch Stretch - 1:00 each side
Tempo Row3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.After each round, complete (not for time)
5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
5 Spidermans each leg
*Walkout:Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.
Click for All Age Groups
2016 Games Athletes
Events #1 + Events #2
2017 Qualifier/Open Athletes
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")
In "Christine", we want to focus our efforts on the deadlifts and box jumps to begin. Eliminatiing transition times and striving for fluid, unbroken sets can save an athlete 30+ seconds in this workout with no extra effort. Practice these transitions in a dry run - moving quickly from the rower, to barbell, to box, and back to the rower.
Workout starts on the rower. If we are pushing our efforts towards the DL and BJ, here is where we pace. This should be a pace you could hold for a 3K race. In reality, we are rowing half that distance, but we need to look at the effect the row has on the other movements and our conditioning. Especially given how it's meters, and not calories, this is where we pace. Be able to get off the rower and start your first deadlift within 3-5 seconds.
On the deadlifts, the stimulus today is to go unbroken each round - a weight that we could cycle for 30+ reps if that were the test. Modify the weights accordingly to preseve this fast-moving, high-intensity stimulus.
On the box jumps, it's not about speed, but rather being fluid. We can get caught up on trying to cycle box jumps at a faster rate. Here is where we lose our rhythm on the box and lose valuable seconds and effort. Slow is smooth, smooth is fast here.
Practice transitioning directly back to the rower with loose foot straps and get the flywheel going with several pulls. From there, if you see fit, then tighten down the straps. You can save seconds each round with this simple, yet overlooked transition.
Minute 1 - 5 Reps
Minute 2 - 3 Reps
Minute 3 - 1 Reps
Immediatly move into round two with a running clock, totalling 9 minutes in duration.
3 Sets of 30 Unbroken DU, 30 GHD Sit-Ups, 30 Hip Extensions
2 Sets of 30 Unbroken DU, 20 GHD Sit-Ups, 20 Hip Extensions
1 Sets of 30 Unbroken DU, 10 GHD Sit-Ups, 10 Hip Extensions