RRTP and Strength WOD 1/12/15: 6×4 BS, 6×5 Push Ups, EMOM6 – 6 BS @60% for Speed

Training Plan for the Week!

Training Plan for the Week!

Here’s the Renegade Rowing Training Plan for the week.  Have fun and attack it!

RRTP 1-12-15

Strength WOD:

1a.) 6×4 Back Squat

1b.) 6×5 Push Ups

2.) EMOM6 – 6 Back Squat @60% of 1a.) for Drive Speed

Mickey getting after Back Squats

Mickey getting after Back Squats

The focus of today is Strength, so be sure to get in the Strength WOD of 6×4 Back Squats.  Be sure to superset 1a and 1b.  The Push Ups should be as heavy as possible with good form and speed on the push.  In part 2 be sure to be smooth and controlled on the way down and explosive on the way up.  How fast can you move that bar?  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

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