Mon Nov 20 "2k Row"

Train

1) Bench Press: 5 x 1 @ 90-100%

2) “2k Row”

For Time: 2000m Row

Stimulus

1) Build to a weight that would be the heaviest that you can maintain 5 sets of singles at. Do lots of warm-up sets and it is possible to start at 90% and see where it goes in the 5 sets (no fails, have spotters). Rest as needed, aiming for 2-3 mins between heavy sets

2) If you have not done this before, aim for negative splits. Example: Row at a 2:20 pace for the first 1000m then speed up by 5s for the next 500m, max effort for last 500m. If you do know your 2k time from the past, maintain the average pace and try to finish stronger