THURS AUG 11 - structural strength

training;

top down row stroke progression:
20x arm pull
20x hip extension + arm pull
20x quarter slide
20x full slide
+
2 x 1 min row (alternate between quarter slide and full slide stroke lengths)

then,

hs hold - 20 seconds x 8 sets; rest 1-3 minutes between attempts

then,

20 minutes, conversational recovery-pace;
100m farmer's carry, heavy
30-45 second passive bar hang
5 TGU/arm, lite
30-45 second hollow body hold