Row 1000 meters
30 shoulder to overhead (135/95)
Post row time and overall time to complete to comments and the whiteboard.
Coach's Notes. (standard times of 0545, 0630, and 0700)
So first we are going to place a metabolic demand on our system with the row and then go right into a weightlifting movement where mechanics are key. Depending on your strength in the shoulder to overhead movement, you may use a strict press, a push press or a push jerk or combination of all three. If 30 reps may come unbroken for you at the Rx'd weight then consider a plus up to challenge yourself.
Regardless of the type of press, remember to set a stable shoulder before you load up. Shoulder should be back in the socket, tight midline, glutes on, feet screwed in to the ground, elbows in and knees out in the dip of the push press or jerk.
Training Videos.
- Here is a good demo of the shoulder to overhead progressions to illustrate how each subsequent movement allows you to achieve more work once you have reached the point of failure at the previous.