Monday, August 25, 2014

1.)Row

500m easy

500m hard

500m easy

500m hard

This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

2.) Strength:

a.) squat 

b.) bench

3.)  Barbell Benchmark

Bear Complex:

a.) Work up to a max load Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)

b.) 20 Bear Complex’s for time –  use 80% of the load that you successfully got in “a"

200 m run after 5 Bear Complex (4 total runs)