2024-11-04

• This is the second week of our 10 rep sets, last week we tested the waters with a trial run at our 10 rep. Now we are aiming to go heavier than our successful 10 rep weight from last week.
• If your form is breaking down do not continue to build in weight and finish out your sets at the last weight you could maintain good form with.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
• Score: Heaviest set for load

• Know that the first 4-6 reps will probably feel pretty good, once we pass the 7 rep mark is about where the reps may start to get a little slower. Aim for intentional and smart reps when we get to this point.

BENCH PRESS

• Sub Dumbbells
• Floor Press
• Weighted Deficit Push-Ups
• Strict Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press @ A Light Weight

• Overview: This is a repeat from 11/20/23. In this workout, athletes should aim to row at their threshold pace. This is a hard pace but one that is sustainable for the 6-10 minutes that they will be rowing for.
• Damper Setting: Between 5 & 6.
• Score: Total time it takes to complete 2,000 meters.

Monitor Setup:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)

STRATEGY 1
* Simple strategy
* Think of this as a 4x500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters

STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time

STRATEGY 3
* Simplest strategy
* Keep your monitor on the display that shows your projected finish time in the bottom row (first display option).
* Aim to keep your finish time within 10 seconds of your goal throughout never going much faster or slower than that.
* You'll essentially row at the same speed throughout.

• Reduce Distance
• 10 Minute Time Cap
• 4,000m Bike
• 1,600m Ski Erg
• 1,600m Run
• 1,200m Air Run

• Take the time for a good warm-up, elevating your heart rate and increasing your body temperature. Rest 3-5 minutes before starting the workout.

1 Round:
2:00 Easy Row
0:10 Hard Row, 0:50 Easy Row
0:15 Hard, 0:45 Easy
0:20 Hard, 0:40 Easy
1:00 Easy