THE MOBILITY
THE WARM-UP
For 8:00-10:00 work through the list of movements
Strapless Strokes on Rower
THE STRENGTH
5 Round Circuit of:
Doing :45 ON / :45 OFF
*No score for the strength, focus on form and technique!
What is the purpose of the strapless row? Few reasons...
- The recovery phase, or the time we are sliding the seat forward to the catch, is a very important part of the stroke and cadence. Your recovery phase should take twice as long as the pull. Often this does not occur, and people use the foot straps to pull themselves forward, rather than pushing themselves forward.
- It teaches you to stay connected to the rower, instead of jerking your feet back as you pull. You should be driving your entire foot into the rower as you pull and not jerking your feet off the foot pedals.
- It helps to ensure the abdominals are being used at the finish. The stroke may shorten a bit during the drill, but the goal is to engage the core to stabilize the layback.
THE MET-CON
4 Round Circuit of:
:45 ON / :30 OFF
Shuttle Touching Down
*When you finish the :45 of work, after the rest period, you will pick back up where you left off
*Score will be total reps, total calories, and touch down every change of direction
*The strapless row is going to feel very different for a lot of athletes, talk with your coach to make sure your form is on point.
