General Warm Up (5-12)
2 rounds:
:30 Bike (:20 easy, :10 hard), Rest :15
:30 Wallsit, Rest :15
:30 Row (:20 easy, :10 hard), Rest :15
:30 Squat Therapy (facing wall, pause :01 in bottom each rep), Rest :15
Specific Warm Up (12-22)
Front Squat:
5-10 Zombie Squat (pause in bottom 2-3 sec each rep, focus on positions)
5-10 Front Squat (pause in bottom 2-3 sec each rep, focus on positions)
5 Front Squat (normal speed)
Then build to starting weight
Zombie squat:
(22-32)
Back Squat
Every 2:00 x 5 sets
Execute
10-8-6-4-2
*start at approximately at 55% 1rm or RPE, building to a heavy double.
RXConditioning (36-50)
60/50 cal bike or row
60 Front squat (95/65lb.)
60/ 50 cal row or bike
For time
Goal: Sub 11:00
Cap: 14:00
Intermediate
50/40 cal bike or row
60 Front squat (75/55lb.)
50/40 cal row or bike
For time
Baseline
30/20 cal bike or row
60 Goblet squat (15/10 lb.)
30/20 cal row or bike
For time
(52-60)
1:00 Couch Stretch (each side)
:30-1:00 Spiderman Lunge Stretch (each side)
(0-5)
Today we squat a lot. Increasing loads in the strength work, the athletes should start around 55% of their 1rm and build as they go. The goal is to establish a very heavy and challenging double, if it feels good, go for a PR double! Then today’s conditioning is a bit redundant with lower body output. Either erg will illicit a big amount of blood flow to the legs because they are our greatest source of power for both the bike and the rower, the lungs will demand more blood flow and of course that all comes from the heart. Pacing will be important to have success today, meet yourself where you are at and break up the front squats in the best way you know how that matches your fitness. The load you select should allow you to do more than 20 reps if you were asked by the coach to show your fitness for that. If you go too heavy for these today you will get left in the dust and miss the stimulus. Consider also lowering the calories to something you could do in under 4:00 for sure.