Monostructural Conditioning, Long-Duration
“Tempo Row”
For time, in teams of 3:
7000-meter row (3 men)
6000-meter row (3 women)
Pace: 26-24-22-24-26 SPM
Every 1400 meters (men) or every 1200 meters (women), change tempo (strokes/minute).
Weightlifting Strength Development Progressive Series- Week 6 of 12
Push or Bench Press:
Load:
Set 1: 3 x 67%
Set 2: 3 x 76%
Set 3: ME x 86%
After-Hour Accessory Midline/Strength Exercise
Midline: Accumulate 4:00 of face-down plank holds.
Strength: Bent-over dumbbell reverse flies, 4 x 10 reps heavy.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 2-07-17 workout notes for a very similar workout. Check 67/76/86% of press max.
