2020-1-22 Coaches Notes

Warm-up
Time needed w/ prep: 5 minutes

Choose any game, machine, etc. that is fast paced and can get the heart rate up! Rowing is also a good place to start since it is in the workout.

7 minutes for quality
7/side DB high pull, less than 25# Dumbbell
7 hanging scap retractions
7 Kossacks
7 kettlebell waiters squat

Goal/Stimulus: This is movement prep and prehab. Please review all videos to make sure each movement is done correctly. Control and focus is the game, building unilateral awareness is the goal.

For time:
60 Front rack lunges, 95/65#
40 Burpees
60 Pull-ups
40/30 Calorie row

Time needed w/ prep: 20-30 mins. If more athletes than rowers, stagger 2nd wave by 4-5 minutes.

Goal/stimulus: 16 minute cap. Goal is classic chipper, push but save some in the tank to be consistent. Legs get a small break in the back stretch, but have to push to finish strong.

Front Rack lunges

  1. Loading should be light enough to allow 10-16 lunges to be done at a time.

  2. Knees should touch the ground but not slamming.

  3. Make sure when lunging, only the moving leg is moving at any point in time. No “shuffling” to meet feet together.

  4. Efficiency tip of the day: Rest bar at the base of the neck and relax the shoulders while pushing the elbows up.

Burpees

  1. Find a rhythm and move smooth. These don’t have to be pretty— just a small hop at the top of each. Stepping up/down is permitted, of course!

  2. Efficiency tip of the day: Everyone has a different breathing rhythm— try to time it with your burpee mechanics— quick breaths at top and bottom of burpee.

Pull-ups

  1. Scaling: Minimum 30 pull-ups. If 30 is too many, modify to jumping pull-ups, with kip swing focus on box (both hollow and arch occur just like a regular kipping pull-up. Ring rows are also a good scale, same rep scheme.

  2. Any sets are allowed, as long as they keep within stimulus. Pull-ups shouldn’t take any longer than 4 minutes.

  3. Efficiency tip of the day: Keep the system tight on the pull-up for max power transfer.

Row

  1. Leave everything out there! Good technique is KEY, hips behind shoulders at the catch, keep the heels down to allow proper posterior engagement and timing.

  2. Efficiency tip of the day: Heels down to allow proper stroke mechanics and posterior engagement.

Cool down stretches

Pigeon stretch (glutes)
Glute/hamstring mash
Supine twist for low back

Frank Nguyen