Vol. 58 - Dryland Week Seventeen

Dryland is cancelled on Monday.  We will have dryland on Wednesday.  We will video if the stars align and make the video available to everyone for weekend.  

Information in this week's blog

• Practice availability communication
• Week 17 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 17 Workout Information

Can you believe we are finishing up 4 months of dryland training this week? What a ride! The levels of performance I am seeing every week is impressive. We are going to be loading the boats for the first time in more than a year with better fitness than I can ever recall.

As promised in the last blog, this week is a lower rep count overall but we will be performing more sets of reps: 6 sets of 6 reps, repeated 3 times. Dig deep for your performance this week, and recognize all of the strength and endurance you've developed over the past 16 weeks. You have prepared well to get back on the boats. 

We will be taking a little break for the holiday weekend and will convene down at the flag pole for the inaugural water practice of 2021 on Wednesday, July 7th.

In the meantime, I look forward to seeing you on the Zoom screen this week.

-Coach Anita

Click here to print out the workout.

WEEK 17	Load: MEDIUM		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 5 more times, then move onto the next exercise. When all of the exercises are completed in this manner, that's 1 of the 3 sets.
Thrusters w/Band		3 sets (6x6 reps @55% 1RM)
Seated Body Rows
Boxing w/Band (reps per side)
Scapular Retraction
Standing Oblique Crunches (reps per side)		30 reps

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