Harden the abs, broaden the shoulders.
Session focus: abs and shoulders.
Begin with 5x10, shortened to 4x10 in lieu of lesson learned about energy budgets etc.
Pushups altered to slow down, explosive up.
Thor, Shane and Martin took part in lighthouse run prior.
Shane Thor
Mandi Kerri
Nadir Iemraan
Gillian Coleen
Nazli Laura
Jeremy Sandra
Zayd Anees (new)
Vince Igshaan
=----Martin
Absent: Mike (ill), Ben, Des (returning), Craig S (charity function), Craigus (Climbing), Carol (grief-> RIP Diesel Cat).
Attempted new "locked arms" twisting stroke. Failed to accurately instruct crew, causing confusion and inadequate training.
Reverted to twisting pyramid to 40, taking the twising rate up each 10.
N normal, N twist taking the rate up every 10.
Followed by Forwards, Backwards. 30 twisting forwards, 20 reverse x 4.
Full 250m forwards, backwards race.
Crew showing signs of extreme fatigue by end of piece.
Resisted twisting front half, back half (50 strokes, last 10 pulse-resisted).
2x full 250m race pieces, 5, 10, 10, twising for 30, power for home keeping twist.
Cool down.
Welcome to Anees, probably the sorest person in the Western Cape today! :)
Session focus: abs and shoulders.
Begin with 5x10, shortened to 4x10 in lieu of lesson learned about energy budgets etc.
Pushups altered to slow down, explosive up.
Thor, Shane and Martin took part in lighthouse run prior.
Shane Thor
Mandi Kerri
Nadir Iemraan
Gillian Coleen
Nazli Laura
Jeremy Sandra
Zayd Anees (new)
Vince Igshaan
=----Martin
Absent: Mike (ill), Ben, Des (returning), Craig S (charity function), Craigus (Climbing), Carol (grief-> RIP Diesel Cat).
Attempted new "locked arms" twisting stroke. Failed to accurately instruct crew, causing confusion and inadequate training.
Reverted to twisting pyramid to 40, taking the twising rate up each 10.
N normal, N twist taking the rate up every 10.
Followed by Forwards, Backwards. 30 twisting forwards, 20 reverse x 4.
Full 250m forwards, backwards race.
Crew showing signs of extreme fatigue by end of piece.
Resisted twisting front half, back half (50 strokes, last 10 pulse-resisted).
2x full 250m race pieces, 5, 10, 10, twising for 30, power for home keeping twist.
Cool down.
Welcome to Anees, probably the sorest person in the Western Cape today! :)
posted by M at 2:36 AM
2 Comments:
I don't think the locked-arms twisting exercise was a failure. The main difficulty lay in trying to extract the blade at the finish when the boat is moving at normal pace and one's bottom arm is locked, which is very awkward and not the point of the exercise. I suggest doing it again, but allowing the bottom arme to bend for the actual extraction.
Yes. Perhaps it will be clearer on second explaination, too.
Also would like to try it myself to test how it feels and how many strokes is "reasonable".
Twisting is something we need to work on more.
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