Day 11: Training Log

Warm up / Preparation:

• Run 1-2 min at a moderate pace
• Skip 1-2 min
• Mobility: hip openers/closers + A-skips + squat hops
• Shoulder mobility: partner stretches, ROM with partner and walls
• Stretch and determine what band (pull ups) and what damper level (row) you are going to use.

• The clock starts on your first pull on the rower and stops after you complete your 10th pull up.  All components MUST be completed in order.
• Be sure to record your time when you have completed the baseline!
• When you are done, please DO NOT leave… stay and cheer on your classmates, drink water, etc.
• Any questions along the way, please ask!

Notes:

My baseline test was pretty good, but I know I can do better. My time was 4:09. I think my rowing was a little slow and my pull-ups could have been faster. Next time, I hope to finish my rowing in 1:40 or less and do all my pull-ups in a row.