Hang Power Clean
Build to a heavy double in 12mins
- Option: technique practice
Row Intervals: 5 x 500m; rest as partner does the row.
Today's focus is on experimenting with different stroke rates each interval.
1: 24 SPM
2: 26 SPM
3: 28 SPM
4: 30 SPM
5: 32 SPM
The pace for the 500m effort should increase as the SPM increases (i.e. last one should be the fastest row)
5 Minutes of "bodybuilding work" devoted to one muscle-group. 3-4 sets of 8-15 reps
– World's Greatest Stretch x 5 reps each side
– Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)
Make a note of your achievements in 'Open Gym'