Sunday’s warm-up served a dual purpose: first, as with all warm-ups, the mix of exercises was calculated to prepare the class specifically for the upcoming workout. However, this warm-up was also an ends in and of itself: to better prepare people for short-distance rows. Thus the addition of a 500 easy row and the 5x power starts. The power start is especially useful for getting the rower going during a shorter distance row, while the slower, nice&easy 500 helps with pacing. Either way, something was working as 8 out of 10 people set PR’s in the 500 row. Job well done by all!
The snatch balance is a tricky movement to perform, and so Sunday’s class concentrated on just two versions: the Pressing Snatch Balance and the Heaving Snatch Balance. For the pressing snatch balance, think about keeping the bar in the same position as you steadily press yourself under the weight; for the heaving snatch balance, perform a quick dip & drive (as you would with a push-press) before dropping underneath the weight, catching it in the squat position.
Nice work everyone – enjoy the awesome Fall weather we’re having at the moment, especially if you’re lucky enough to have Columbus Day off from work.