Cycling, Rowing, and Weightlifting Skills


Cycling 15 minutes; Easy pace (10.5mph)

250 Row x 4 with 30 sec rest intervals


Each of the following, one at a time in sequence as one set.  Each set with increasing weight from PVC bar to 40kg
Snatch Balance
Drop Snatch
Overhead Squat
Good Morning

Repeat each sequence with increasing weight up to 65kg
Back Squat x3, Good morning x3

Shrug Cleans (x5)  focusing on elbow speed, bar path, and back positioning.  5 Sets with increasing weight to 35 kg.
Only had one hour, so coach kept the workout short and sweet!


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