Tuesday 5/15/18 - Rounds of Rowing
M-1: Front Squat @3130 Tempo 3-3-3-3-3
*Build over sets 1-4
*Set 5 @ 90% of the heaviest set.
*Goal is to work on a tough set but feel like you have left some in the tank
*No "bouncing" out of the bottom
M-2: Row 10 Rounds:
1:00 @ 7-9
Notes: *Build intensity as you go
*Rounds 1-3 should be @ 7, a pace just hard enough to get the heart rate up and dial in technique. *Rounds 4-8 should be @ 8, a challenging pace, very hard work but definitely sustainable. *Rounds 9-10 should be @ 9, just under the threshold.
*If athletes are alternating, add a 0:10 transition
4 Sets of 350ft AHAP