Strength
1). Strict Pull Ups or Ring Rows
- One max effort set
2a) Barbell Curl
- x 10 x 3
2b) Push Ups
- x 10 x 3
Strength Notes
Today’s strength is our test for February’s movement of the month. You will warm up with a set of 50% of your projected number during your max effort set. Rest at least 2 minutes before completing your test. There is no tempo restriction on these pull ups, but be careful to reach a full lockout at the bottom and chin over the bar each rep.
After completing your set of pull ups, alternate between curls and push ups for 3 working sets. Choose a weight on the curls that allows you to fully extend your elbows at the bottom and complete the set without stopping. There is no tempo restriction on the push ups, but ensure each rep is completed under control. If you cannot complete 10 reps unbroken, elevate your hands.
Conditioning
5 Rounds
Complete as many rounds and reps as possible in 2;00
- 6 Clean and Jerks (95/135)
- 12 Burpees over the Bar
Rest 2:00
Conditioning Notes
Today’s workout consists of 5 time priority intervals. The clean and jerks should be performed as very quick singles. If they take longer than :30, lower the weight. The burpees should also be completed in 1:00 or less. Adjust the number of reps accordingly. The goal is get well into the second round during the 2:00 of work.
0730 Endurance Class
Every 6:00 for 6 rounds:
- 500m/400m Row @ 2k+:06
- 1000m/800m Bike @ moderate pace
Notes
Today’s endurance class is 6 intervals of rowing and biking.
The row is meant to be at a hard pace, but one that you can hold for 6 rounds considering you’ll have about 2:00 rest between efforts. 2k+:06 means that if you’re 2000m time trial PR is 7:20, that means your pace was 1:50, so today you will row at 1:56.
The bike is not meant to be performed at a hard effort. The pace you choose should feel very sustainable.
If you’re 2000m time trial PR is 7:30 or faster, you will row 500m and bike 1000m today. If it is slower than 7:30, you will row 400m and bike 800m today.