Warm Up:

2 Rounds...

  • Sampson Lunges across Gym
  • 10 Good Mornings
  • Inchworms across Gym
  • 10 Scorpion Stretch

1 Round...

  • 5 Groiners
  • 10 Jumpies
  • 20 Jumping Lunges
  • 30 Mountain Climbers

 

Skills/Drills:  

Pause Drills with a focus on being powerful with each stroke at the Catch.

  • Pause at Arms Away
  • Pause at Body Over
  • Pause at 1/2 Slide

 

Workout:

Partner Damper Pyramid  

  • :50 sec Row for Cal
  • :10 sec Transition

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 

Partner 1 begins with the damper set at 1, they work for :50 and during the :10 rest, the partners change AND the damper gets adjusted to 2.  Alternate damper settings all the way to 10.  Hit up 10 twice and then head down the pyramid with opposite damper settings on the way back down.  The Goal is to find the ability to produce power at all damper settings.  Notice how you can change your stroke rate to optimize your performance at each damper setting.