Remember when I said we'd be doing some more benchmark workouts in the new cycle? I bet you didn't think the 2K would come up so soon. Be sure to get in today and get a time for the 2K. Just like knowing your 1RM for the main lifts, it's really good for you to know your 2K time. I try to scale our rowing workouts to a percentage of perceived effort from your 2K pace. Of all of our benchmark workouts, I think this is one of the best tests of aerobic fitness - if you see your time going down here, you'll know you're getting fitter.
Coincidentally, the strength workout today is the clean pull. This is perfect timing because I always say that rowing is a seated clean. So rather than going too heavy on the strength portion today, use it as a way to get your posterior chain firing and to get your motor neurons firing in the right pattern. This will transition nicely into the row.
Workout
clean pull 8-5-3x5
5 swings between sets
then
warm up and then for time: row 2000m
record this score, it's a benchmark workout
Endurance Option
clean pull
5 swings between sets
then
below AeroMAX: row 2000m
record this score, it's a benchmark workout
