So it turns out that we only have ONE SPOT remaining for this weekends ‘Rowing Foundations’ clinic with Coach Andrew – if you want one of the two remaining slots, check out this link asap!

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Mindset:

“Numbing the pain for a while will only make it worse when you finally feel it.”
–Albus Dumbledore, “Harry Potter” character

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Nutrition:

Amino Acids are essential for every metabolic process. The best sources are grass-fed and pastured meats.

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Movement:

A. MWOD and Warm-Up:
Ankle Dorsiflexion 1min each side
Couch Stretch 1min each side
Pigeon Pose 1min each side
20 Air Squats with Bambi Bands

B. Weightlifting:
20min to a Heavy Triple Back Squat – 33×2 Tempo
*3 seconds down, 3 second pause in the bottom, explode up, 2 second hold at top.

C. WOD:
3min AMRAP
Run 200m
AMRAP Back Squats (95/65)
-1min REST-
3min AMRAP
Run 200m
AMRAP Front Squats (95/65)
-1min REST-
3min AMRAP
Run 200m
AMRAP Overhead Squats (95/65)
*Score is total reps completed, but have athletes put their numbers for each AMRAP in their notes. (20 back squats, 20 front squats, and 20 overhead squats would equal a score of 60)
*Rx+: 400m Run

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Recovery:

Quad Smash
Calf Smash