Strength: Superset of triceps and biceps work – all sets should be challenging but done with perfect form.
Conditioning: Today’s workout will challenge your muscular endurance and ability to sustain rowing intervals. The pace should be much slower than yesterday. T2B should be done in a smaller set since the total volume is high.
In todays strength component we work on our Strength-Speed. The goal is to build to a challenging set over the course of 6-7 sets. The conditioning piece is aimed at developing lactic capacity and local muscle endurance .
Goal: Sub 10:00 – Barbell Loading should be moderate. This should be more of a local fatigue piece vs. lung burner.
1) Power Clean + Squat Clean: Build to a heavy set.
1 Set = 1 power clean + 1 squat – not done touch n go.