Warm-up -
250m row (half speed)
50 KB high Sumos 35/54
50 KB swings 25/35
250m row (full sprint)
Workout - 5 sets of each:
5 chinups
10 BB bent rows AHAP
Post time of full sprint row, strings of consecutive reps for chinups, high Sumos & KB swings and weight of bent rows to comments.
-----------------------------------
250m row half speed? - Focus on getting the most out of your row. Use THIS video for reference. Remember, legs - hips - then arms. Longer strokes are faster, generally. You may consider slowing your stroke to get the most out of each pull.
-----------------------------------
For those of you interested, we will hold an OHC (see yesterday's post for details) orientation Thursday, Oct 3 @ 7:30 pm. We will explain the challenge, give tips for success and measure & weigh all who would like to be involved.
We will re-measure and weigh every other Thursday at 7:30pm. We will also give tips and tricks at those meetings.
OHC is open to EVERYONE.
------------------------------------
![IMG_0101[1].JPG](https://images.squarespace-cdn.com/content/v1/514aef8fe4b0905e2ae06b8f/1380569634208-FX3V2C78181BNY8L1VB0/IMG_0101%5B1%5D.JPG)
It's been a good year for Erica at GPP. Last year she struggled to finish a single mile in under 12 min. This last weekend she finished the Huntsville Half Marathon in under 2 hours! Oh and she is down over 40 lbs. Congratulations Erica!