2021/2022 Season

Training Block – 1

Week – 5 of 6

WOD:

1) Kroc Rows: 20 Reps/side Every 4:00 x 3 sets

Build loading each set, end with a set that is relatively demanding and heavy.

2) Low Pulley Cable Rope Face Pulls: 20 Reps Every 2:00 x 4 sets

Focus on position over loading.

3) Wide Grip Landmine Row: 15 Reps Every 2:00 x 4 sets

Warm-up to a moderate load and stay fixed across all 4 sets.

4) Seated EZ-Bar Cable Supinated Row: 30 Reps Every 3:00 x 3 sets

Warm-up to a moderate load and stay fixed across all 3 sets.

5) EZ-Bar Curls: 15 Reps Every 2:00 x 4 sets

Warm-up to a moderate load and stay fixed across all 4 sets.

6) GHD Sit-ups: 15 Reps Every 2:00 x 5 sets

Focus on proper movement patters on this and using your hip flexors as much as possible.

7) Quadraped Alternating Shoulder Taps: 20 Reps Every 1:30 x 4 sets

Focus on position first and foremost. Hold you hand on the tap for 1 second each rep.

8) Row – 10 sets of:

500m @ 5K Pace

500m @ Active Recovery

Stay consistent on your Active Recovery pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE