A1. Front Squat @21x1; 6 reps x 3 sets; rest 1min
Stayed light on these and tried to maintain perfect positioning, used 165lbs for each set
A2. Strict Chest to Bar Pull-up; 5 reps x 3 sets; rest 2min
Row 500m @ 3 sec slower than 2k goal pace
rest 2min
x6 sets
Held 1:45.1-1:45.2 for each set, and averaged about 25 strokes per minute. I did an extra set at the end at a 1:42/500m pace just to see how the next week of this would feel, and its gonna be muy spicy
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