2013-12-09 - Craig - Squats, Row

25 air box squats
1000 m row
25 air box squats

---

http://youtu.be/eH17jNvApt0

25 x 20" air box squats
1000 m row
25 x 20" air box squats

1. Box squats
   • Fairly OK?
   • Knees are a bit far forward but they don't feel like it when I do them. Hamstrings are definitely engaged and knees felt pretty good.
2. Row
   • Not great but I didn't fall out of the boat?

Overall

• A bit puffed but pretty happy.

Easy end to the week

20 free standing leg swings - front and back, side
Arm swings
T-spine roller work
Couch stretch
30 Frog abmat sit-ups
20 each leg x Step -ups - 12" box
40 odd dowel HPS
Band pull-apart external rotator series

Row 1000m
3RNFT
10 Push-ups - slingshot
10 x 10kg dumbbell hang muscle snatch - more like a poliquin press
Row 1000m

No warm-up

Row 1000m
Every minute
    30 x 20kg T-Handle swings
    10 x 10kg One-armed dumbbell press