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Thursday January 12, 2023

20 min stretch


And or


Bench Press

Set 1 – 1 rep @ 85%

Set 2 – 5 reps @ 75-80%

Set 3 – 5 reps @ 75-80%

Set 4 – 5 reps @ 75-80%

Set 5 – 5 reps @ 75-80%

Rest as needed

*Build to 85%; then do 5 reps x 4-5 sets @ 75-80% 1RM


And or


Active recovery:

10x250 m rowing repeats

Rest 1 min between sets


FYI- published average 250m times for men and women are 45.3 sec and 57.4 sec respectively. This should not be your goal, rather a guideline to consider when planning your attack. Aim to work hard across each set. These are sprints, and you get a minute rest between each to recover enough to hit the next set hard. Be consistent.



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