Thursday 09.17.2020

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Barbell Sumo Deadlift High Pull
7 x Push-ups
15 x Hollow Rocks

Impact/Focus: 1000m Concept 2 Time Trial (TT)
Warm-up for the following Concept 2 1000m Time Trial as described below.

1. Warm-ups: Row 5-10-20-10-5 kcal
(resting 1-2x the time to Row each kcal task)

– Rest 2:00 –

2. Time Trial: Row 1000m

Notes:

Emphasize points of performance from the categories shown below during the warm-up as well as the Time Trial. Details will be discussed during the whiteboard brief during each class.
Rowing for improvement using the Power Curve monitor setting.
Rowing for an ideal pace regarding average strokes per minute
Ideal individual Damper Settings.
Applying 500m Split time monitor screens to pace/push efforts.
The ‘1 out 2 in’ Cadence for efficiency in both mechanics and timing: “legs, lean, arms, arms, lean, legs.”
Chain ‘return’ and chain ‘track’ awareness for visual feedback of ideal or flawed technique.
Rest intervals between rowing efforts of 1:1 to 2:1, these are noted in rest time to work time ratios. Example: If an athlete Rows 5 kcal in 10 seconds, then the athlete rests 10-20 seconds before moving onto the 10kcal Row.

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“Taz”
For time
10-9-8-7-6-5-4-3-2-1 of
Deadlift (225/155lbs)
Burpees
Toes-to-Bar

Notes:

Toes-to-Bar may be scaled to a leg or knee raise with a modified ROM such as Hanging Knee Raises. Scaling can move to V-ups as needed as well.
Deadlift weight should be scaled as needed to facilitate multiple rep sets of 3 or more each round.
225/155lbs should not be representing a Deadlift weight that is 60% of an athlete’s 1RM or greater as an additional safety guideline/check.
Two examples of scaling the volume (# of reps total per movement in the workout) are shown below for rep schemes in place of 10 down to 1;
42 reps per movement = 12-10-8-6-4-2 for time …
30 reps per movement = 10-8-6-4-2 for time …
Original version @ 55 reps per movement = 10-9-8-7-6-5-4-3-2-1 …

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