Sunday April 24th
22.04.24
HEAVY DAY
INTENDED STIMULUS
Prioritize the 2000-m row and set a benchmark time.
Advise athletes not to dead sprint the row from the beginning. Instead, they should try to find their fastest sustainable pace for the first 3/4 of the row and then sprint the final 1/4 if possible
Pair up athletes based on height and ability during the overhead squats to save time.
Build to a heavy single during the overhead squats. Athletes can attempt a new 1-rep max but don’t force it.
Athletes’ first set of overhead squats should start around 70% of their 1-rep max and their final set should be around 90% or greater.
Perform a set of overhead squats every 2 minutes.
RX
On a 32:00 clock:
From 0:00-18:00:
For load:
Overhead squat
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
From 20:00-32:00:
For time:
Row 2,000 m
SCALED
On a 32:00 Clock:
From 0:00-18:00:
For load:
Overhead squat
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
From 20:00-32:00:
For time:
Row 1,500/1,200 m
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
WHITE BOARD BRIEF
Target | Build to a heavy overhead squat and perform a max-effort 2,000-m row.
In today’s workout we’re testing strength and conditioning. We want athletes to prioritize the row, even If that means holding back during the overhead squats.
Have athletes build to a heavy overhead squat in 16:00. We want athletes to perform a set every 2:00. The weight should be challenging — something that requires 100% of their energy and focus. This doesn’t need to be a new 1-rep max, but if it’s there, go for it!
Athletes should start around 60-70% of their 1-rep max and slowly build over the 9 sets, ending somewhere between 85-100% of their 1-rep max.
During the sets of 5 and 3, they should be building to challenging weights but not absolute maxes.
The row is our priority. Advise athletes that you can’t sprint nor pace this workout too much. It’s a weird line of going too fast but not fast enough. Ideally, athletes should be able to hold the same pace for 75% of the row and try to pick it up a little bit during the final 500/400 m. Some athletes may hold the same pace from the beginning until the end — that is great! What we don’t want to see is an athlete start with a blistering pace and fall off hard by the final 800 m. An example of this would be an athlete starting with a 1:38 500-m pace and finishing their final 500 m with a 1:50 pace.
