April 3, 2015
Coach Zach
Coach Zach
T Money, Lisa, Nick, Whit, Dalton and me
It finally happened that I showed up late (2 minutes). I missed the 400m run and started the pass
throughs while everybody else was working on Samson complexes.
WU
10 Pass throughs
8 Samson complex - Start
with hands interlocked palms facing out, lunge with right knee, lower right
elbow to the top of the right foot, extend the right arm up, make sure left leg
is extended; this is one repetition, repeat with the opposite knee forward
5000m Row for Time - Set up foot pads so toes could curl over
pad. Pivot straight torso between 1:00
and 11:00 on a clock during row. You
should still follow the legs, arms, arms, legs sequence, but pivoting the torso
engages the glutes and hamstrings. The
chain should be kept steady as a swinging chain leads to inefficiencies. Finally for a long row the cadence should be
between 28-30 strokes/minute. I was
corrected a couple of times for bringing the seat too far forward and for
pulling with my arms too soon. My time
was 24:15.7
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