Tue Sep 9 "2k Row Test"

Train/Move

Row 3 Mins @ 50-60%
Rest 1:30
400m @ Goal Pace
Rest 1:00
200m @ Faster than Goal Pace
Rest as needed

2000m Row For Time

Warm-up: 3 Sets:
15/12 Calorie Row
12 Good Mornings/Back Extensions
5 Inchworms
30s/side Planks

Strength & Plyo: 5 Sets:
2 Deadlifts @ 83%
5/5 Single Leg Box Jumps
THEN:
Every 2 Mins x 4 Sets:
40s Jumping Box Step-ups

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Stimulus

Strength: Build to 83% in doubles and then after each set at working weight, perform 5 single-leg jumps to a box on each leg. Rest roughly 2 minutes between sets. Reduce the height of a box or perform stationary single-leg jumps as needed. For Jumping box step-ups, one foot will start on top of the box and you will dip before jumping and switching legs in the air (like jumping alternating lunges). Box height will be determined by mobility and ability to move quickly.

Train/Move: We have a thorough warm-up prescription leading up to your 2k Row Test (some of you may have recent paces/times from Summer League). Give it a shot and worst case scenario you don’t PR but you learned something along the way!

Gymnastics Tuesdays:

Skill Practice: Every 1:30 x 8 Rounds:
40s Bike Erg (or Echo Bike) @ RPE 7-8
30s Pushing Movement Practice (Handstand Push-up, Ring Dip, Push-up, or Bench Press)
Goal is to perform a set amount of unbroken reps or 30s of continuous work each time.