Have you watched Paul Hak’s video documenting our Row a million metres for Ty-Hafan event
If not please insert this link into your browser to view – http://vimeo.com/88984671
Friday 14-03-2014
Warm up and Mobilise
a)
Front squat
3-3-3-3-3 reps @ 3-0-X-1 tempo
Notes:
-Start your first working set 2.5kg heavier than last week
-Rest 2 minutes between working sets
b)
Rxd:
For time:
10-1 reps:
Squat clean (50kg/70kg)
1-10 reps:
Handstand push up
Scaled:
For time:
10-1 reps:
Squat clean (50kg/70kg)
1-10 reps:
Hand release push up
Notes:
-Scale SC load as needed
-Scale HSPU as needed to hand release push ups to keep constant flow
-20 minute time cap