Row 1000m
Run 400m
50 Box jumps (24/20)
40 Knees to elbows
Post time to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Compare row time to Jackie on 05.15.13. A nice little M/G chipper for you that will test your engine and your mental toughness. Keys to success? Steady, methodical output and minimal downtime on transitions and rest periods. Get after it.
Plan on multiple heats due to the cap on rowers. Should be able to push groups every 10 mins or so without having to worry about logjams later. Send your experienced athletes early so they'll clear the box jump area quickly, and can spot check movement standards and motivate subsequent heats.
Movements. Ensure you are opening hips on top of the box. Scale by reducing box height or performing step ups. Full range of motion on FTE (knees TO elbows) if you can, or scale with knees as high as they'll go or hanging knee raises.
Training Videos.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Compare row time to Jackie on 05.15.13. A nice little M/G chipper for you that will test your engine and your mental toughness. Keys to success? Steady, methodical output and minimal downtime on transitions and rest periods. Get after it.
Plan on multiple heats due to the cap on rowers. Should be able to push groups every 10 mins or so without having to worry about logjams later. Send your experienced athletes early so they'll clear the box jump area quickly, and can spot check movement standards and motivate subsequent heats.
Movements. Ensure you are opening hips on top of the box. Scale by reducing box height or performing step ups. Full range of motion on FTE (knees TO elbows) if you can, or scale with knees as high as they'll go or hanging knee raises.
Training Videos.
- "Box Jump Efficiency Tips" - old favorite...simple tip of thinking of the movement as starting and ending on top of the box. If you want a deep dive, click around for Starrett/Paoli's "Perfecting the Box Jump" vid.
- "Knees to Elbows Demo" - quick visual on KTE standard.