Friday 150529


April 12.2015 176

Jake H

Rowing Seminar on SATURDAY June 6th at 8a – Our very own Jake H will be putting on a seminar for anyone who is interested to attend to learn about proper rowing form, rowing efficiency, etc.. A little bit about Jake….”I started rowing in high school, as an off season sport to swimming. When I went to Springfield college I continued to swim and row. I rowed starboard stroke “1 seat” for an 8 man sweep boat. We competed with Harvard, Yale, Coastguard, Boston University etc.. I was the crew team captain all 4 years of college. We rowed head races in the fall 3+ miles races that are timed. Sprints were in the spring and were 2000 meter boat to boat races. I participated in the concept 2 crash B’s, and rowed the Head of the Charles in Boston, When I graduated in 2000 I started rowing a Masters heavy weight single for the Blood Street Skulls, I competed in the Coast Guard Rescue swimmer program, but ended up moving out west. Despite my size I have Swam as a regional championship qualifier. I also qualified for the regional rowing championships were we got our asses handed to us by the Yale Bulldogs!! None the less it was amazing to be matched up with a division 1 school.”

Dynamic Warm-Up-Mobility
Prepare for..

5 Rounds for time of:
10 Squat snatches  75/55, 55/35, 35/15
30-Second chin-over-bar hold
10 Squat snatches  75/55, 55/35, 35/15
60-second plank hold
Run 400 m

Competitors or athletes wanting to improve your Fitness level:
12 Minute  3 station EMOM
Minute (1) 2 Strict press + 2 Push press + 2 Push jerk @ 70% 1rm strict press
Minute (2) 40 seconds on Assault Aerodyne bike for calories
Minute (3) 3 Thrusters  (Use strict press BB)

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