Rowing

Row 3000 meters (rowing pace should be @ 90% tempo)

Rest

Weighted GHD Hip Ext 3x10 (three sets of ten)

Lunges (2 min lunges, AMRAP)

 

Snatch lifts and Burgener Warm-Up progression went well yesterday. When performing the snatch or clean in a WOD, always perform the Burgener Warm-Up and other warm up exercises to ready yourself for the movements. The correct reproduction of these movements and their transitional parts will promote more efficient and safer movement in the lifts. It does take more time, and many athletes don't consider the warm up as important as the "actual" training session. But the warm up IS training! It is this attention to detail that will promote higher level capacity and athleticism. Isn't that our goal?

"You must be the change you want to see in the world." - Mahatma Gandhi