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.