15 Dec 2017 – Introducing Cluster Sets

WORKOUT OF THE DAY

A) Strength: Back squat

A1) Establish a 5 rep max

A2) Cluster sets @ 90-95% of A1:
Perform 3 sets of:
3 reps
15 seconds rest
2 reps
15 seconds rest
1 rep
– Rest 2 minutes between sets –

B) Accessory

3-5 Rounds:
10 Close grip barbell bench press
15 T-bar rows
20 Dumbbell walking lunges

ENGINE WORK: AEROBIC CAPACITY

A) Row

9 x 1:40 on : 20 Rest; with 2 minutes rest after the 5th round

* This is a pre-programmed workout within the Concept 2 rower
* Score will be total meters rowed.
* Today the aim is to maximum consistent pace