OK! This weekend is the 5k Row we’ve been doing now for a few years. It’s held at Sunset School Park (17800 10th Ave NW Shoreline, WA 98177) it’s got a covered basketball area and is basically perfect for our needs for this event. If it’s clear you get a view of the Olympics while you row, it’s sweet. Dress WARM, it’s supposed to have a high of 40 degress and low of 28, which by 8am we’ll be closer to 28 than to 40 🙂
Sign-ups will in the gym as per usual, 8:00, 8:30, and 9:00am. Text a 5am’er to make sure you get your spot!
***NOTICE: Monday the 20th we’ll be closed in observance of Martin Luther King Jr. Day. Be rested for the 21st 🙂 ***
Workouts:
Monday: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press 7 times through is 1. Do 5 Rounds with increasing weight.
Tuesday: Turkish Get-ups for Best 5 -then- Max Rounds in 20 Minutes of: Row 300m/225m, 20/14 Push-ups
Wednesday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups
Thursday: Muscle-ups Day: Practice. Some do 30 Muscle-ups for Time. Others develop specific strengths: false grip hangs, pull-ups, swinging, ring supports and dips etc. Or technical pieces, jumping MU’s, negatives, transitions etc.
Friday: Overhead Squat 1/10/1/20/1/30
Saturday: Row 5k
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