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  • Writer's pictureJohn Fadel

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)

Rest 3 Minutes 

800/700 Meter Row 60/48

600 Meter Run 

Rest 3 Minutes 

500/450 Meter Row 

400 Meter Run

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 

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. 

Modifications

Row

  • Reduce volume 

  • Sub machine

Run

  • Reduce distance

  • Sub machine



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