Thursday 5/31/18 - Row-a-thon
M-1: Front Squat
3-3-3-3-3 @3130 Tempo
Build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. Use 90-95% of that weight for the fifth set.
2:00 @ 8-10
Aim to build intensity over the duration of the workout. Rounds 1-2 @ 8, a challenging pace, very hard work but definitely sustainable. Rounds 3-4 @ 9, just under the threshold. Round 5 is a maximum effort
If sharing rowers add a 0:10 transition period so each athlete gets the full two minutes of work each round.
EMOM 12, alternating:
a) 10 Hollow Rock + Russian Twist (unweighted)
b) 50' High Knees
c) 12 Banded Archer Pulls
d) 50' Buttkickers