11/26/2019

10 Max effort pulls on Row erg for maximal wattage
rest to recovery
x4 sets
Set 1) 733 watts - 2822 cals/hr - 1:18/500m pace
Set 2) 832 watts - 3121 casl/hr - 1:15/500m pace
Set 3) 810 watts - 3086 cals/hr - 1:16/500m pace
Set 4) 832 watts

Row 50 cals @progressive intensity
10 cals @70%
10 cals @80%
10 cals @90%
10 cals @100%
rest 1:1
x2 sets
2:20 for both sets, 1000 - 1150 - 1300 - 1450 - 2000cals/hr
Middle two sets need some work as far as pacing goes

+
Row 2k @progressive intensity
1000m @70%
500m @80%
250m @90%
250m @100%
1k at 1:58/500m
500m at 1:55/500m
250m at 1:50/500m
250m at 1:40ish/500m

+
row sprint 20 seconds @100%
rest 3 min
x2 sets
Set 1) 1:21.9 /500m
Set 2) 1:22.6/500m

3 rounds for quality
- 10 scap push ups (quadruped, focus on keeping space between your ears and shoulders)
- 5/arm single arm assisted scap pull ups
- 10-15 sec table top hold
- 10 band pull aparts
+
3 rounds for quality
- 10 alternating prone scorpion stretches
- 10 alternating single leg T2B
- 15-20 sec arch hold (breathe!)
- 15-20 sec hollow hold (breathe! legs straight but reach your arms along your sides to engage your lats)