6
Dec
Wednesday December 7th
22.12.07
HUMP DAY HELP
3 HOLIDAY STRESS BUSTING TIPS
INTENDED STIMULUS
All rows in 2:15 or faster.
At least :45 of rest for the first three sets.
To Build top end speed: Alternate one “sprint” round with one “slow” round.
To Build endurance: Aim to be consistent across all 6 sets and get slightly faster each set.
Score is the total time rowed across all sets, so track the time for each row.
RX
Every 3:00 for 6 sets:
500/450-m row
LEVEL 2
Every 3:00 for 6 sets:
450/400-m row
LEVEL 1
Every 3:00 for 6 sets:
350/300-m row
SKILL WORK
Post-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups or 4-7 pull-ups/banded pull-ups/ring rows
– On the 4th set, perform AMRAP until failure.
