Erg - 500m
- 1:31.5
Jump Rope - 2 minutes
Multi-Directional Hurdle Jumps to Sprint x 8
Side Hurdle Steps to Sprint x 5 (r/l)
2-arm Swing
10 x 16, 20, 24, 32kg
OH Squat
10 x 10, 15, 20kg
Snatch
2 x 40, 50, 60, 65, 65, 65, 65kg
Safety Bar Squat
8 x 70, 140#
5 x 230#
3 x 10 @ 310#
15 minutes (EDT) - 9 set of each
- Lunge @ 105# x 5 (r/l)
- SL RDL @ 75# x 5 (r/l)
Swings @ 28kg
- 4 minutes, one arm switch
Later in afternoon.......
- 1:31.5
Jump Rope - 2 minutes
Multi-Directional Hurdle Jumps to Sprint x 8
Side Hurdle Steps to Sprint x 5 (r/l)
2-arm Swing
10 x 16, 20, 24, 32kg
OH Squat
10 x 10, 15, 20kg
Snatch
2 x 40, 50, 60, 65, 65, 65, 65kg
Safety Bar Squat
8 x 70, 140#
5 x 230#
3 x 10 @ 310#
15 minutes (EDT) - 9 set of each
- Lunge @ 105# x 5 (r/l)
- SL RDL @ 75# x 5 (r/l)
Swings @ 28kg
- 4 minutes, one arm switch
Later in afternoon.......
Hangboard Entry Level – 10 minutes
(moved Large and Medium edge holds to Medium and Small edge holds respectively)
(1 pullup added to each static hang on listed hold)
(moved Large and Medium edge holds to Medium and Small edge holds respectively)
(1 pullup added to each static hang on listed hold)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Small Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Medium Edge
6th. 10 second hang – Round Sloper
5 knee raises – Pocket
7th. 4 pullups – Medium Edge
8th. 10 second hang – Small Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper
Ab Wheel
- 3 x 15
Climber Grip Machine
3 x 12 (r/l) @ 60#
Ab Wheel
- 3 x 15
Climber Grip Machine
3 x 12 (r/l) @ 60#
TTK - thumb on top
3 x 10 (r/l) @ 10#
2 comments:
What drag factor do you row you 500s on?
My best performances are on a 6 or 7. I have played with 10 and 3, but found them to not be ideal for me. It has been nice to row in the 1:30s and not be totally gassed. Thinking of extending my set to 1000m, but weighing the extra energy expenditure cost.
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