Warmup
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
Strength
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 %
WOD
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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