Monday, July 3, 2017

Power

Back Squat
On the 0:00 - 3 Reps @ 50%
On the 1:00 - 2 Reps @ 55%
On the 2:00 - 2 Reps @ 65 %
On the 3:00 - 1 Rep @ 70%
On the 4:00 - 1 Rep @ 75%
On the 5:00 - 1 Rep @ 80%
On the 6:00 - Rest
Then 7 - 12: Find a Heavy Single for the Day

Accessories:
1a) 10 per leg One Arm DB Overhead Walking Lunge
1b) 10 per leg DB Step Ups

WOD
For Time:
2K Row

ANNOUNCEMENT: NO 7 p.m. CLASS TODAY

Tip of the Day
Divide up your 2k into 500m increments.  Complete the first and 3rd 500 at a slower pace.  Complete the 2nd 500 at a bit of a faster pace, leaving the last 500m as the fastest.  This will help build your stamina on the rower and allow you to train yourself to finish stronger.