Kipping Pull Up Development: 15:00 of coach led instruction
30-50 Double Unders
10 Overhead Squats, 115#/75#
– Double Under: Athlete should be able to complete each round in no more than 45 seconds. Scale repetiitons accordingly. Scale movement to single unders.
– Overhead Squat: Athlete should be able to complete each round in no more than two sets with short breaks. Scale load accordingly. Scale movement to Goblet squat.
5:00 @ 6
1000m @ 8
500m @ 6
Rounds are consecutive, the 500m @ 6 serving as the rest period. Focus is on having consistent times and stroke rates. The athlete should be thinking about practicing a pace they could row for a 5k, not trying to row max effort 1000m sprints!