Mon Nov. 4 "Row"

Train

1) Bench Press: Heavy set of 10

2) 2000m Row Benchmark For Time

Stimulus

1) We are doing another big set of bench press today! Aim to either push for a little bit more weight than your previous attempt or, if you failed your 10 last week, try that same weight again or a bit lighter. The goal is to complete a full set of ten, performing those end reps as if they were 1 rep maxes.

2) This is a repeat benchmark from 11/20/23. The goal is too row at a hard pace, but one that is sustainable for 6-10 minutes. Keep your damper between 5 and 6. One strategy for this row is to think of this as a 4 x 500m row. Start off each 500m with 10 hard pulls, then settle into a maintainable pace for the remaining metres.

Extra Credit

Strict Dips: 5 x 5 w/ unbroken hold of final rep