Skill work:
Medicine Ball Clean
Rowing Technique
Then 4 rounds:
Row 200m
15 med ball cleans
Rest as needed (2-3 minutes)
Tonight was about technique, speed, intensity, and aggression. While I threw a ton of information at you, you all processed a good chunk of it. And you definitely saw the importance of being explosive yet smooth/efficient with these movements.
Remember what we also talked about: Create an overall vision. Set some specific goals. And work hard to achieve them.
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Rows: 40, 43, 44, 41
ReplyDeleteMedball Cleans: 56, 1:49, 1:19, 1:18
The 1:49 included trying to answer my cell.
Ken rules! So does Mary Ellen!
ReplyDeleteKeep up the awesome work over there...Was that former PCFer Glenn I spied in photos, too?
-Alison
HA! Thanks, Alison! What a surprise. Sorry I didn't make it out to PCF when I made it back to DC. So busy AND tired. I'm keeping up w/ all your paleo recipes, by the way!
ReplyDeleteWhat's the matter, Steven? You couldn't pull off a one-handed medball clean??
ReplyDelete