We begin the program split today!
Take your actual Back Squat 1RM and multiply it by 95% for number calculation for the next 4 weeks...
Warm up sets: 5 minutes
50% of your "New Max" x 5 reps
60% of your "New Max" x 3 reps
Work sets: 2:30 clock
65% x 5 reps
75% x 5 reps
85% x MAX REPS (GOAL: 6-10 Reps)
BASELINE ENDURANCE TEST:
2000m Row (10 minute cutoff)
(We will use this Time Trial score to give you pacing strategies for other Rowing workouts so push this one as hard as you can!)
POST YOUR LAST SQUAT WEIGHT AND REPS AND YOUR 2K ROW TIME TO COMMENTS