Fitness and Performance
T/TT
3000 m row @2 K +5 pace
Work up to a “heavyish” 3 RM Back Squat
then establish a 20 RM Back Squat
Sport
Rest Day
Notes about Row:
Take your best 2 K split time then add 5 seconds to establish the split you will maintain for the entire piece. Example 2 K of 8 minutes = 2:00 split, therefore today’s effort will be at a 2:05 split.
Work on establishing the perfect slide distance based on you leg length and hold for the entire piece.
Notes about Squat:
Find a comfortable rhythm for this effort and loading is approximately 50-60% based on your experience. Consistent movement with a slight pause at the top to catch breathe will be key to success. If you pause for more than 3 seconds at the top position your challenge is over. If this is your first time attempting a 20 RM you’re in for a treat.
