Monday, December 11, 2017

Front Pause Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

Use a weight on thrusters so that you can complete all 50 in 3 sets or less.
Shorter sets on the pull ups to allow for less breaks on the thrusters is recommended. It is quicker to jump back on the pull up bar for a break than it is to put the bar down on a thruster. You want a quick transition from thruster to rower. Use every 250 m as a check point, increasing pace if possible.
Use what you learned last week on your 2k row test!

1 min banded shoulder distraction each arm
1 min couch stretch each leg

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