• Neil Foley

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.

94 views0 comments

Recent Posts

See All

Past half way through May already and the cracking Wods keep coming. Today : Warmer Uppererer 1 push up 1 sit up 1 squat 1 rig Run plus 1 rep for ten minutes then 20 minute AMRAP 21 cal row 21 dumbbel

Mobility Warm Up WOD RXD = 500m Run or Row Scaled 1 = 400m Run or Row Scaled 2 = 300m Run or Row Every 3 mins x 6 Rounds Rounds 1-3-5 = Distance Run or Row 8 Squats / Power Cleans Remaining time is re

FOR TIME: 210 DU’s / 420 Skips 150 WBS (9/6) 90 STOH (60/42.5) Options 1 - 10 rounds of: 21 DU’s / 42 skips 15 WBS 9 STOH 2 - 5 rounds of: 42 DU’s / 84 skips 30 WBS 18 STOH 3 - 3 rounds of: 70 DU’s /

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon