Workout
20 Min AMRAP
10 DB Hang Power Cleans (50/35)
20 Sit Ups (or 15 GHD)
40 Cal Row
**No strength today, but that doesn’t mean we’re not earning some gainz. We’re giving your legs a little break from squatting, but they’ll still get in a good workout. Don’t discredit those HPC as being easy. Sure, it’s a simple movement, but it’s those simple movements you should focus on perfecting. There’s a tendency to swing the DBs to get them to your shoulders when instead you should be thinking up and down. Think – North and South, not East and West. So you’ll need a vertical jump to get them moving in the correct direction.
One thing I’ve noticed is that members are pretty slow on doing sit ups. How does one improve on their sit up speed? Well.. do sit ups faster. But if 20 is too many to hold a relatively fast pace (relative, for each person), do 10 reps AFAP, rest for 3-5 breaths, then do the next 10.
For the row, bump up the damper setting from the usual 4-6 to 8-10, particularly if you’re an efficient rower. For some people it might feel like your trudging through mud, and if that’s the case, knock it back down. For those efficient rowers or those looking to improve, if you can hold a pace of 800 cal/hour or higher, you should be able to row a calorie/stroke at a higher setting. NOW! This doesn’t mean go balls to the wall, gripping and ripping. “Efficient rowering”.. do you know what that means? Question of the day for your coach! Ask away!