Tuesday, OCt 4
Strength:
Alt EMOM 12 mins: Single Arm Dumbbell Strict Press and Barbell Bent Over Rows
Every 1 min for 12 mins, alternating between:
5 L/5 R Single Arm Dumbbell Strict Press, pick load
8 Barbell Bent Over Rows, pick load
Athlete Instructions
Single Arm Dumbbell Strict Press- build to a 5RM
Barbell Bent Over Rows- moderate load across
Aerobic Capacity Test:
Each for time:
Row: 10x 500 m
*Rest 1 min between efforts.
Athlete Instructions
Time cap: 30 mins
Pacing
~2 km pace
Notes
The goal today is to hold around 2 km pace for the intervals. The rest period allows for a brief reset, but the rest will feel less and less on each and every set here. Pick a pace you think you can hold for the duration of the 10 sets and attack the workout.
Competitor/Level 2/Level 1: Prescribed