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:

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. 


Workout Notes:

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.   

Also, 5 reps of chinups might not be enough to tax your system sufficiently today. If this is you, add weight to the pullup as opposed to incr'g reps. 

Complete the warm-up top to bottom as written.

We don't advise super-setting the chinups with the bent rows since both are using agonist muscle groups.

We think the term "agonist" is well named.  

 


Monica does a thousand daily - rain or shine! 

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