Friday February 10th
23.02.10
INTENDED STIMULUS
10:00-15:00.
Short all-out row, then slower push-up grind, then fast all-out row.
No gaming the row; just hit it!
RX
For time:
500/450-m row
100 push-ups
500/450-m row
LEVEL 2
For time:
500/450-m row
80 push-ups
500/450-m row
LEVEL 1
For time:
400/300-m row
60 push-ups
400/300-m row
SKILL WORK
Post-workout:
3 sets:
15 bent-over rows
10 barbell roll-outs
STRETCHING
:30 doorway stretch/arm
30 reach, roll, and lift
WHITE BOARD BRIEF
Target time | 11:00-15:00.
Today’s workout is intended to be performed with fast and furious rowing and then a slow down to get through the push-ups sandwiched between.
The row should take somewhere around :90 and 2:00 to complete each round.
We’re seeking higher-volume push-ups, so scale movement variation before reps.
At no point should anyone get held up on the push-ups.
Scale if needed.
Try and get a faster time for your second row!
We’ll close out the day with some barbell bent-over rows and roll-outs.
