NOV 13

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STRENGTH

Bench (Wendler 3’s)

Set 1:  40% of 90% of 1RM x 5 reps

Set 2:  50% of 90% of 1RM x 5 reps

Set 3:  60% of 90% of 1RM x 3 reps

Set 4:  70% of 90% of 1RM x 3 reps

Set 5:  80% of 90% of 1RM x 3 reps

Set 6:  90% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*

 

*You MUST get MORE THAN 3 reps on set 6.  Use the BIG LIFTS 2 app and hit or beat that “To Beat” number

 

Superset with Barbell Rows 6 x 6-8 reps.  Build in weight over course of six sets

 

CONDITIONING

Mainsite Workout 5 November 2014

 

For times:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

 

*scale times as necessary…

 

** Before the workout begins, test yourself on the rower.  Take few pulls to get the flywheel going.  Pull harder/faster on each consecutive pull and then take about 5-10 pulls going as fast and hard as possible.  If, for example, you cannot get a sub 1:40/500m pace but you’re getting 1:41, 1:42, 1:43, 1:44 then your times for the workout will be sub 1:45, 1:50, 1:55, 1:50, 1:45

 

 

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