Monday, October 9th

Using low Damper setting to improve leg drive and timing

For Your Brain’s Sake, Keep Moving -NY Times

Performance is in red, Competition is in blue, Links are in green

A) Every 45 seconds, for 3 minutes (4 sets):
Jerk Balance x 2 reps

B) 4 sets of:
Push Press x 8 reps
rest 60 seconds 
Bent Knee Static Hang x 30 seconds
rest 60 seconds

C) 2 sets of:
Row 1200 meters
rest 5 minutes

Make these tough. With the second row being 5-7 seconds faster than the first. 

A) Every 45 seconds, for 3 minutes (4 sets):
Jerk Balance x 2 reps

B) 5 sets of:
2 Jerk Dips + Split Jerk
Increase per set
rest 2 minutes between sets

C) 2 sets of:
Row 1200 meters 
rest 5 minutes

Make these tough. With the second row being 5-7 seconds faster than the first. 

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