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Sunday Technique Session 16/05/21

Part 1. Rowing Technique


Recovery sequence: Arms in - Lean forward - Legs in


Arms only - Pull x 10

Arms + Lean forward - Lean Back + Pull x 10

Arms + Lean forward + Legs in - Drive Legs + Lean Back + Pull x 10


Leg Drive Drill x 20


Part 2. Squat Technique( Squat Therapy)


Slow motion Squat to Box ( using Rack and Bar set at chest height)

Arms above the Bar at all times during the Squat.


18" x 3

17 " x 3

16 " x 3

15 " x 3

14" x 3

13" x 3


Part 3. AMRAP 15 Min


Row 20 Power Strokes 20-22 SPM (concentrating on leg drive)

15 Air Squats using Box 13" and Arms over the racked bar at all times

during the Squat.

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