Warm-up -  

250m row (half speed)
50 KB high Sumos 35/54
50 KB swings 25/35
250m row (full sprint)

Workout - 5 sets of each:

5 chinups
10 BB bent rows AHAP

Post time of full sprint row, strings of consecutive reps for chinups, high Sumos & KB swings and weight of bent rows to comments.   


250m row half speed? - Focus on getting the most out of your row.  Use THIS video for reference.  Remember, legs - hips - then arms.  Longer strokes are faster, generally.  You may consider slowing your stroke to get the most out of each pull.   


For those of you interested, we will hold an OHC (see yesterday's post for details) orientation Thursday, Oct 3 @ 7:30 pm.  We will explain the challenge, give tips for success and measure & weigh all who would like to be involved. 

We will re-measure and weigh every other Thursday at 7:30pm.  We will also give tips and tricks at those meetings. 

OHC is open to EVERYONE.   



It's been a good year for Erica at GPP.  Last year she struggled to finish a single mile in under 12 min.  This last weekend she finished the Huntsville Half Marathon in under 2 hours!  Oh and she is down over 40 lbs.  Congratulations Erica!