Thursday, September 22, 2016

Today's workout will really test you


It's been a while since we've done a 100% all-out rowing sprint. Three honest all-out efforts will take more mental toughness than you realize. Your goal should be for all three times to be about the same - but as fast as you can do.  I don't want you to go so hard on the first sprint that you have nothing left for the last two. Focus on smooth and efficient strokes - no snapping of the chain - and give it everything you have. This is a great test.



Workout

squat 3x5
2 TGUs between sets

then

3 max effort 500m rows
rest as needed



Endurance Option

accumulate 15 squats at 5RM
2 TGUs between sets

then/or

1 max effort 500m row
then
2 very easy 500m rows (50% effort)



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