Pre Class:

1) Row – 5 rounds:

500m @ 2K Pace

1000m @ 115% of 2K Pace

No rest between rounds. For pacing don’t make this more complicated than it needs to be. There will be lots of percentage based pacing over the coming months. For rowing, since we are working with time, improvement means a decrease in time, where as improvement in a squat for instance means an increase in load, apply the percentages the same way. If you’re asked to go faster than a 2K pace for example it will say a number like 97% as this is faster, it is less time. So for someone who rows a 2:00/500m average for there 2K, today’s piece for instance is 500m @ 2:00/ave, directly into 1000m @ 2:18/ave, and then repeat for 4 more rounds. This is a total of 7500m.

WOD:

2) Back Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 3 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

@ 14:00 – 1 Reps

@ 16:00 – 1 Reps

Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/10/16 for loading. Look to work heavier than 4 weeks ago.

3) AQAP:

100-80-60-40-20 Air Squats

50-40-30-20-10 Russian Kettlebell Swings 70/53

Extra Work:

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE