
WORKOUT OF THE DAY
A) Strength: Back squat
* This week we have a de-load from our present back squat cycle
3 x 3 @ 85%
Perform a set of 10 Pendlay rows after each set of back squats
B) Conditioning
For time:
21 Deadlifts (100/70 kg)
400m Run
15 Deadlifts (100/70 kg)
400m Run
9 Deadlifts (100/70 kg)
400m Run
ENGINE WORK: AEROBIC CAPACITY
A) Conditioning: Row
4 x 9 minutes on : 1 minute off
* All at a low rate (<24spm)
* At a pace you can hold if it were a straight 36 minute row
* Use your 10 minute test from last week as a guide.