ROWING CAPACITY

Change Your World with Hand and Wrist Mobility

Jennifer Pilotti
Coach
Yoga, Personal Training, Mobility & Recovery
Read the whole article at breakingmuscle.com if this applies to you.  But the 7 minutes of drills below are sure to help any of you who claim that your wrists and hands prevent proper front rack hand positioning.
 

 

 

 

 

 

 

 

 

 

 

 

 

YOU GO then I GO ROW

Partner A – Rows 250 metres or Partner A Bikes 500 M

Partner B – 10 Toes to Bar, 10 Pushups

Partners only get one rower, no switching back and forth onto other rowers/bikes

8 rounds – 4 of each.

No rest other than waiting for your partner to finish.

Keep your intensity superhighway…challenge your aerobic capacity

soft cap 20 minutes

Todays strength component has two lifts. As usual it will precede the WOD

Lifting ladder

Not for time

Press – taking 12 minutes to work on form and muscular endurance

After bar bar warmup

Progress to sets of

2×10@50%

2×6 @65%

2×3@75-85%

then

10 minutes approx

Front Squat

5 sets of 4 reps @ 65-75% 1RM

 

 

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