Wod

Strength
Strict Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%
Rest as needed
Build to the heaviest set of 10 possible.

Conditioning
Against a 3-minute running clock…
Row 24 Cals
followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.
 
Cardio:
5min warm up
4min 9.5 at 2%
4min easy recovery
4min Row, just under 1100m
4min easy recovery
4min 9.5 at 2%
4min easy recovery
4min Row, just under 1100m
4min easy recovery

I kept up with the treadmill, but I can really complain about that f-cking rower. No pace or rhythm whatsoever.
If you want to get some pointers on your rowing technique, look up dark horse rowing on youtube. That guy really knows his stuff.



For time:
-500m row buy in
-50 toes to bar
-40 hang power snatch @ 75#
-30 (15R/15L) front rack knee driving reverse lunges
-20 lateral burpee over the bar
-10 bar MU
-500m row cash out
*goal is to get a faster time on cash-out row then the buy-in row
 
13 miles snowshoeing (yesterday and today)- ~1500' gain

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If you want to get some pointers on your rowing technique, look up dark horse rowing on youtube. That guy really knows his stuff.



For time:
-500m row buy in
-50 toes to bar
-40 hang power snatch @ 75#
-30 (15R/15L) front rack knee driving reverse lunges
-20 lateral burpee over the bar
-10 bar MU
-500m row cash out
*goal is to get a faster time on cash-out row then the buy-in row
Cool, I’ll look it up. The gym I’m using a few days a week has 2 rowers, so I’ve added them in. I’m trying to do VO2 max workouts once a week. Yeah… I read Peter Attila’s book and I’m trying a few things.
 
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