All Levels:
A.) Bench Press
5×2
– Heaviest sets of the past 8 weeks
Function:
B.) 4 rounds
5 min per round
500 m row
In remaining time do
30 sec plank
***negative splits on the rower.
Perform/RX:
B.) 4 rounds
5 min per round
500 m row
In remaining time do 45 sec plank
***negative splits on the rower,
first round smooth, second a little faster, third about 90-95%, last round all out***
Compete:
B.) 4 rounds
5 min per round
500 m row
In remaining time do 1 min plank
***negative splits on the rower,
first round smooth, second a little faster, third about 90-95%, last round all out***
Results to BTWB.
A. 185-185-205-205-210
B. 1:51 – 1:45 – 1:43 – 1:41 – held 1 minute planks until the last round when my quads were cramping up 🙁
Had pb 1:33 last set!