Tue Jun 30, 2020

Program: swimming Program

Larger classes may have to do a staggered start for Jackie; once the first heat is finished on the rowers, wipe the rowers down and get the second heat ready to follow after.
250 M Row
4 Rounds of
5x Kip Swing
5x Empty Bar Power Clean
Banded Front Rack
Banded Lat/Shoulder
Foam Roll Quads
Twisted Cross

1 x 1 Power Clean 1RM

Find your Power Clean One Rep Max
Warm up with light weight, then move into smaller sets, building toward a 1RM.
Take 60-90 seconds between attempts at heavier weights.
Go until failure. Score is heaviest weight successfully lifted.


Row 1000 Meters
50 Thrusters 45/35
30 Pull-ups