Workout
20 min AMRAP
20/15 cal row
5 Devil Press (50/35)
10 Pull ups
**Getting in some more pull up work today, with less volume that we had with last week’s long workout with pull ups. That one had 89, and was paired with rowing and thrusters. That looks a bit similar to this workout, but we’re swapping out the barbell for dumbbells and we’re still going overhead with a burpee to double DB snatch, aka Devil Press. And, yes, we’ll be using a pair v single DB on this workout.
For the row, this should take about 1:00-1:15 as we’ve used this rep range in the past. Use the row to rest. That doesn’t mean you can’t go hard, but it means stay relaxed as your coming back up the slide. This should take half the time as the drive portion. An easy way to explain this is to count 1-2-3.. the 2- is the recovery portion. If you’re super efficient, count to 4. Imagine a metronome or marching cadence that keeps a beat, and row to that beat. The 1 is a powerful PUSH back with your legs with your body and arms following, while the recovery (2-3-4) is lead by your arms and body with your legs following, acting as a coil preparing for another strong push. Keep the cadence! Or your stroke will be rushed and your technique muddled. Hit me up if you want any 1 on 1 rowing technique work.
Daily Read
The Benefits of the Recovery Part of the Stroke When Rowing
-Rowperfect UK