Friday - November 27, 2015
Skill Practice Warm Up:
30 seconds on / 30 seconds off, for 5 rounds of “hollow rocks.”
5x1 deadlift - 13 of 14. Go up in weight from Monday – probably 5-10 lbs. (5 sets of 1 rep, “across,” same weight for each set)
5x3 weighted pull up (5 sets of 3 reps, “across,” same weight for each set. You may be also maxed out and may need to kip your last set – which is okay today.)
5-4-3 Rowing Intervals: 500m row, Rest 2 min,. 400m row, Rest 2 min, 300m row
Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90- 95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval. Two people can easily share a rower as long as they can do the 500 and the 400 in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second....