Pult

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.   

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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.   

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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.   

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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!