2014-08-17

SUNDAY WORKOUT

Sprint day!!

POWER TEST:
Take 4-6 total sets to establish a MAX DISTANCE broad jump... Have to stick the landing to count!
(Take 30-60 seconds between jumps)

STRENGTH:
Back Squat
(Just working up to 80% for ONE set of 2 reps today since we test Wednesday!)

50% (5 reps)
65% (3 reps)
75% (2 reps)
80% (2 reps)

We will do a set every 2 minutes or so...

WORKOUT:
Perform a MAX EFFORT 200m Row Sprint For SIX total rounds every THREE MINUTES...

Aim for sub-:40 (Ladies) & sub-:36 (guys) for as many of these as you can!

POST YOUR BEST DISTANCE JUMPED, 80% WEIGHT & YOUR SLOWEST TO FASTEST ROW TIMES TO COMMENTS

5 comments:

Emilie Goldsberry said...

7'2", 145#, row range 37.6-42.8- fell off bad at the end :/

Lisa Dempsey said...

Lisa: 5', 110#, 47.5-48.8
Rachel: 6'6", 100#, 48.6-51.4

Anonymous said...

7'6" 185# 35.8/42
Dave

Susannah Dunn said...

5 1/2 jump

41.3-44.8 row times

Rachel said...

5.5ft jump
43-45 rows (sucky)