Monday, December 10th, 2012
Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints
A. Deadlift @ 32×0, 10 sets of 2 reps @ 50% of last week(December 3rd, 2012), rest 30 seconds between sets. This is Speed Deadlift, we want athlete concentrating on fast pull out of the bottom and then returning barbell to starting position slowly.
B1. DB Step Ups @ 11×1, 6-8 reps x 3 sets, rest 1 minute. (Look @ November 26th, 2012)
B2. Barbell Strict Press @ 11×1, 6-8 reps x 3 sets, rest 1 minute.
C. Complete the following for time of:
Row 1000 meters, rest 4 minutes, Row 750 meters, rest 3 minutes, Row 500 meters.
Look at November 2nd, 2012 for 1000 Meter Time Trial, and for first part of row, take off 5 seconds from that time.