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.
Comments