Back Squat 3x5+ @65,75,85%
6x500m row-3min recovery, 6 minutes between sets 3 and 4
-done 3-5s faster than 2k splits, do not deviate
*the (+) is for the final set to be as many squats as you can get
-post if you were able to get more than 5 to comments
-remember to base the percentage off of new 1rm x .90
Am/Pm or one session?
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1:42.5-1:42.7 on all 6 rows
IF it is not stated otherwise then there is a reason and do them in one session or at your convenience.
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1:43-1:45
i'm back. all moved and stuff.
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1:58-2:00 on all rows except row #5. at 140m in i had to stop and run outside to dry heave at least 10 times. no lie. i hated you for this wod, aj.
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1:36-1:38
Another brutally awesome workout.
I didn't do the squat workout because I had to establish a new max since I cut the weight I have over the past few months. New backsquat max is 320lbs 5 pound PR for me, I did do the row section of this post and all six rows varied from 1:32.3 - 1:40.7 *my forearms are killing me from this workout, started to loose my grip towards the end*
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rows- all between 1:42-1:45
ashley, welcome back, you can hate me, most people do or they love me.
ReplyDeleteit's more like i hate rowing... you were just the scapegoat. :)
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1:43-1:50 for my rows. I hate rowing.