Performance

Sumo Deadlift 2 x 2 x 2 – 85% x 2 x 2, 90% x 2 x 2

Back Squat 1 x 20 – add 2.5 to 5kg to last time or if this is you first time this cycle use 50% 1 RM or Bodyweight which ever is lighter.

EMOM 10

ODD 5 Man makers AHAP

EVEN Row 150m

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

Fitness

Sumo Deadlift 2 x 6 – Work up to a heavy double.

Back Squat 1 x 20 – add 2.5 to 5kg to last time or if this is you first time this cycle use 50% 1 RM or Bodyweight which ever is lighter. If this is your first time just use the bar.

EMOM 10

ODD 3 Man makers AHAP

EVEN Row 150m

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

BASICS

The Rowing Stroke

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)

  • Extend your arms until they straighten.
  • Lean your upper body forward to the one o’clock position.
  • Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is at the one o’clock position—shoulders in front of hips.
  • Shins are vertical and not compressed beyond the perpendicular.
  • Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

  • With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
  • As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

  • Legs are extended and handle is held lightly at your lower ribs.
  • Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
  • Head is in a neutral position.
  • Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.