Thursday 3.17.16 – more Quality
If you are doing the Open workouts, today is a great day to maximize quality over speed. If you’re not doing the Open, it’s still a great day to maximize quality and good form!
Skill: Vertical Jump test. Determine current vertical leap height
Conditioning: For QUALITY for 15:00:
– 200m Run or 250m Row
– 30 Hip Extensions
– 30 Hollow Rocks
– 30 DB/KB Chainsaw Rows – 15/ arm (AHAP)
**For QUALITY means for 20 min, I do not care how many rounds or reps you do. I want your run/ rows to be as fast a sprint as possible. But, take your time on the Hip Extensions and Hollow Rocks for perfect reps. Hold each rep at the top for 1-3 solid seconds, don’t go for speed!
For the Chainsaw Rows, choose a challenging weight and challenge yourself! If you use a weight and can hit all 15 reps on one side in one set, then go up in weight the next round!
After the run/row, the other exercises can be done in any order!
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