I.
40x KB Hang Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Dead Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Bottoms Up Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Crossover Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups +
40x KB Twisting Clean @ 53# (20x left side, 20x right side) + 20 Pull-ups
II. Burpee + Ring Dip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each
First round looks like: 10x FS + 1x RD
Second round looks like: 9x FS + 2x RD
Etc
III.
Row 8x 15-sec Sprint + 45-sec easy
3 comments:
I don't have a rowing machine. I'll make up for it by doing some cable rows.
What if you subbed SDHPs for the rowing intervals? Lightweight, for speed. I think that might come pretty close, biomechanically, to the C2.
Good news. Found the crew team's workout room. So now there is access to rowers! Good workout, had to use #35 DBs in place of the KBs, which made the bottoms up cleans dangerous...so I did some chinups instead of those. Rowing intervals could have been closer together? Did the last 4 on 30 sec rest.
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