Vol. 57 - Dryland Week Sixteen

Information in this week's blog

• Practice availability communication
• Week 16 workout information

Practice Availability

Opt-IN to practice on TeamSnap. Your attendance is no longer assumed. 

Join the dryland workout with this address: 

https://us02web.zoom.us/j/5077148729

The workout begins at 6:30pm. Please be logged on at least 10 minutes early.  If you are not well versed in using Zoom the call is live at 6:15 pm and we suggest you get on the call early and once you are set you can leave the call going.

Once the workout starts everyone is working out and not answering their phone. 

Week 16 Workout Information

We have two more weeks (5 sessions) of dryland. Enjoy a break for the 4th of July holiday weekend. A video of the week's workout will be provided for Saturday, July 3rd but the workout will not be led. Monday, July 5th there will not be a workout. Our first water workout is Wednesday, July 7th.

This week is a high load week. We are building upon the increased sets of reps that started last week with 5 sets of 6 reps by adding another round for a total of 4 rounds performed at 55% of your 1RM. In case you're not mathematically inclined, that's 120 reps per exercise. That's not a typo - 120 reps. You've built up to this level, and you can do it. Paddling is a repetitive activity, also called a cyclical, sport. Training to perform a motion repeatedly with resistance is what we do on the water. 

 

Another bonus: we're increasing the standing side crunches to 28. (You're welcome)

Preview of next week: we'll be keeping the resistance level at 55%. We'll be decreasing the number of overall reps to 96 but increasing the number of sets of reps. 

Stay focused on the work of this week's dryland. It's hard but you can do it. And congratulate yourself on all of the training you've done to be getting back onto the boats in great shape.  

I'm out of town this week so I'll see you on Mon, June 28th.

-Coach Anita

Click here to print the workout.

WEEK 16	Load: HIGH		MAX HEART RATE RANGES - 10 sec count
Cardio - 2x 4min				age 30s	- 20-25
75-80% MHR				40s	- 19-24
1 min per exercise; complete 2x	1. Skaters with hop, lateral shuffle or grapevines			50s	- 18-23
	2. Inchworm, alt straight leg toe touches or walking toe touches			60s	- 17-22
	3. Spider mt climbers, high knees or jump rope			70s	- 16-21
	4. Squat or jumping jacks, or sit-stands			80s	- 15-19
Warm up stretches	Y-T-W - 5 rounds		Use the lower numbers in the range the older you are in the decade.
	Cross body - 12 each side & middle		Use a 3 pt spread for your 70-80% (e.g. 50 yr old use 20-23; 59 yr old use 18-21)
	Side stretches - alternating for 20 total
Exercises		Reps
Perform an exercise for 6 reps, take a quick break, repeat 3 more times, then move onto the next exercise. When all of the exercises are completed in this manner, that's 1 of the 4 sets.
Thrusters w/Band		4 sets (5x6 reps @55% 1RM)
Seated Body Rows
Boxing w/Band (reps per side)
Scapular Retraction
Standing Oblique Crunches (reps per side)		28 reps
Cool down stretches
	Standing quad stretch
	Standing hamstring stretch
	Arm across chest - deltoids
	Window sill stretch - lats/upper back
	Door jamb stretch - pecs
	Standing side stretches

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