Check out the Renegade Rowing Training Plan for this week below. It’s going to be a solid week, so be sure to hydrate and sleep well. Have your meals and pre/post workout snacks ready to go! You will need them!
Strength and Conditioning WOD:
4 Rounds for Max Reps of …
1min Row for Calories
1min Left Arm Kettle Bell Snatch
1min Double Unders
1min Right Arm Kettle Bell Snatch
Today’s Rowing WOD will be a good burner to get your lungs going and allow you to really focus on a solid core. The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency. For the double unders try to keep your wrists loose and get into a good flow that you can maintain. A good goal would be to go unbroken for a minute. With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight. A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate. Any movement that involves an anti rotation component and stabilizing of the core is good for rowing. Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time. By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom! Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8
Post your total score and thoughts to comments!