Thursday 5/31/18 - Row-a-thon


M-1: Front Squat

3-3-3-3-3 @3130 Tempo

Notes:

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.

M-2: Row

5 Rounds:

2:00 @ 8-10

2:00 Rest

Notes:

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.

Extra Credit:

EMOM 12, alternating:

a) 10 Hollow Rock + Russian Twist (unweighted)

b) 50' High Knees

c) 12 Banded Archer Pulls

d) 50' Buttkickers

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