We're going to re-introduce a great strength training movement into our programming for the next 6-8 weeks - the barbell row.
This movement is not only excellent at targeting the pulling muscles of the upper back, but also works on developing strength in the lower back to hold static positions. This latter quality is very important for any pull off the floor, in particular the Olympic lifts.
Make sure to pay attention to the cues given by your coaches as we are looking for smooth movement from a very strong and stable platform. By starting out with lighter weights you will be able to develop technique as well as strength.
You'll see the barbell row as a counter to many of the pushing movements that we do over the following weeks, so look forward to that and getting a stronger back for lifting and pulling!
Training Monday - Tuesday
Warm-up: 2 rounds - 10 inchworms, 30 jumping jacks
Strength 1: Bench Press 10-8-6-4-2
Alternated E90s with
Strength 2: Barbell Row (overhand) 5 x 8-10 reps
In a team of 3, complete as many intervals of 250m row as possible in 15 minutes. Only HALF or fully completed rows count! Monitors set for intervals distance with 5 sec changeover.