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Wednesday 02162022


2 min bike

Blue band X2

20 banded pullaparts

20 lat pull downs

10 pass throughs

5 push-ups


30 light db flys

30 glute bridges


All Sets Based Off 1RM Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 85%

1 Set of Max Reps @90 %


For Time:

400 Meter Row

30 Bench Press 135 / 95 lb

600 Meter Row

20 Bench Press 155 / 105 lb

800 Meter Row

10 Bench Press 165 / 115 lb

1200 Meter Row

5 Bench Press 185 / 135 lb

Time Cap: 25 min cap

Pair up on bench or FLOOR PRESS / double the bike meters

- Aim to hold a pace that is 5-10s slower than your 2k time trial pace on the rower.

- Chip away at the bench presses with bigger sets in the beginning (10's, 8's, 7's, or 5's). Sets will get smaller as the weight increases (5's, 3,'s, 2's, 1's,). Try to avoid any slow press out reps.

- Change out weights after each bench set to allow the arms to recover a bit before getting back on the row. 

Last weight should not exceed 80%

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