Pulling power! We emphasize a style of training known as PAP: post activation potentiation. The goal here is to pull heavy from set 1 and immediately sit on the rower for 12 max effort pulls for max distance. The translation of power expressed in the deadlift can contribute directly to rowing power. As rounds accumulate and your effort is really 10/10 on the rower, you will feel fatigue begin to also play a role even with all the rest present. Fitness will rise today if you choose the appropriate intensity.
1:00 shuttle run
1:00 Row
1:00 Bike
3 rounds
*Build intensity each round
__________
3 inch worm
6 Spider-Man
8 Scorpion
10 Walking straight leg kick to hands
12 Ground to overhead with light plate
3 rounds
10:00 spend this time building to the deadlift load you will use to begin round 1 of the intervals today!
RXConditioning/Intermediate/Baseline:
Every 3:00 x 8 sets
3 Touch and go deadlifts
+
12 max effort rower pulls
(12 strokes total, partial pulls count as strokes)
Score for each round is load lifts successfully for the deadlift + max meters shown on rower screen.
**Score for the whole day is a total sum number, 1 score.
20-30 Banded cat/cow reps for quality
