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Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment. Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.
Check out the first month of Erg workouts on the CFSBK Rowing Team Page. This page can be accessed from now on under the C.R.A.S.H.-B's link under the "Upcoming Events" tab.