21.11.18 “JERRY”

INTENDED STIMULUS

Take a break from weighted loading and larger range of motions.

Complete the workout in less than 27:00.

Avoid starting at a sprint pace you cannot hold through the first mile run.

Play to your strength. If you are a better runner, use the rower for recovery and vice-versa.

For Time:
1 Mile Run
2000/1600m Row
1 Mile Run

For Time:
1200m Run
1500/1200m Row
1200m Run

For Time:
1000m Run
1000/800m Row
1000m Run

Rest, stretch, and recover.

Athletes should move slowly and try to hold stretching positions for the entire :30 interval.

3 sets:
:30 Reach, Roll, and Lift
:30 Seated Torso Twist
:30 Frog Stretch

Time Cap: 27:00

Today is a break from heavy lifting, and higher rep volume with greater range of motion. Jerry also helps keep us in check while we focus on weightlifting. This workout reminds us to stay focused on our metabolic conditioning.
Today also provides you with an opportunity to really challenge yourself with higher metabolic conditioning volume and maybe even accomplish running a distance you have not in the past.
You can attack this in a few different ways. One, consider starting at a slow to moderate pace and then increase your pacing throughout the entire workout. Two, you can play to your strength, which means you deliberately pace where you know you are weak, then push where you know you are strong. Three, you can try to push hard or set a new record on the first mile or the 2000/1600m row. The third strategy is challenging because it will put you in a position where you are extremely fatigued, and you still have a lot of distance left to cover. Even though Jerry is not won in the first mile, it might be fun to try to win in the first mile.

Thursday November 18th