Thursday, October 21, 2021

Strength

In 25 Minute Window:

Deadlift

6 reps @ 65%

5 Reps @ 75%

4 Reps @ 85%

2 Reps @ 87.5 - 90%

1 Rep @ 90 - 95%

+ After each set of Deadlifts, perform 10 Double Russian KB Swings for max explosiveness. Use something pretty heavy.

Stimulus: Heavy

Conditioning

AMRAP 15

Row - 500m/450m

Rest 1M

Row - 400m/350m

Rest 1M

Row - 300m/250m

Rest 1M - then take it back to the top

Stimulus: Sustain

Target: Trying to get faster each round - including going from shorter distance, back to longer distance