Quick sat workout

15 min air dyne

10 min row

Got a pointer on my rowing from our head coach that made my stroke a lotr more efficient and powerful. He said at the finish of the stroke (legs extended, handle at your chest) I need to return the handle quickly and slowly bring my legs back to the catch, rather than returning the handle slowly and speeding up with my legs on the way to the catch. The idea at the catch is reverse direction and generate a lot of power so if you're doing say a spring suicide an approaching the turn around point, you would slow down when you approach the line to be able to generate as much explosive power when you turn around rather than try to speed up when  you approach the line. 

Finished with dynamic effort front squat work. Did 2 on the minute for 15 mins. Started with 165lb + all the chains. Our head coach said dynamic effort needs to be faster and more explosive, closer to a thruster, where you're launching the bar off your shoulder rather than just a fast squat, so I got rid of the chains. I'll probably work lighter weights for a while before adding chains again to make sure I get that explosive speed through the movement.