Tuesday PVX/PVF: Boat Shoes

General Warm Up (6 Minutes) (3-9)

General flow 

• :30 each

• Samson stretch right 

• Samson stretch left 

• Tip toe stand & reach

• Knuckle drag 

• Alt quad pull

• Alt knee hugger 

• Jumping jacks 

• Butt kickers 

• High knees 

• 200m run 

[PART A]

2 Sets:

3-5 Bench Press Building to 75-85%

2 Sets:

3 Bench Press @ 75-80%

5 Second Negative

Every 2 min

[PART B]

Max Unbroken Reps (No Negative) With Final Working Set Weight

BOAT SHOES

For Time: 

1,250/1,100 Meter Row (cals 75/60

1,000 Meter Run (sub machine 75/60)

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Rest 3 Minutes 

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800/700 Meter Row 60/48

600 Meter Run 

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Rest 3 Minutes 

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500/450 Meter Row 

400 Meter Run

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Time Cap: 30 Minutes

After Party 

3 Sets 

12 DB mixed rack alt box steps 

6 Each leg bulgarian split squats

FOR THE COACH

Stimulus 

• For today’s workout we want to encourage athletes to aim for strong effort knowing there is rest between each rounds . To complete under time cap, athletes must be done with first round by 14:00, second round by 27:00, and final round by 35:00. Provide these timeframe benchmarks for your athletes to help them adjust distances as needed to accomplish this. 

• Row | Around 6:00 / 4:00 / 2:00 

• Run | Around 6:00 / 4:00 / 2:00 

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The One | Teaching Focus 

• Leg drive on rower 

• Since we’re spending a lot of time on the rower today we can emphasize the mechanics of the leg drive on the rower. Help athletes understand that the rower is a lower body push before it is an upper body pull. Cue the athletes to drive the footpads away from and to extend the legs fully before pulling the handle. 

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Modifications

Row

• Reduce volume 

• Sub machine

Run

• Reduce distance

• Sub machine