Today's technique video is all about your position at the catch. Keeping your hips behind your shoulders will produce more power. Remember to swing out over your legs and keep that same back angle through the entire recovery.
Today in class your coach will help you get into the correct catch position. Then you will do some drills to learn to correct it. Rowing fast and well requires technique in addition to being able to pull hard. In fact, a good rower knows it's about the push, not the pull.
50 thrusters 45/35#
Jackie is not "won" on the row. While the row needs to be fast and consistent, the key to a great Jackie time is sets of big reps and very little rest. The thrusters are light, scale them so they are 10-20# lighter than the WLC Pre-Challenge workout. Aim to complete them in sets of 15 and 10 reps. Same with the pull-ups. These need to be quick and completed in big sets. Scale to jumping pull-ups for Jackie today to keep the intensity high. Good luck! Compare to Nov 9, 2015
Click here to watch Jason Khalipa set a Jackie world record.
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