Warm-Up:
-PVC Work, Stretch
Strength:
-Pistols- 3x3 (each leg)
-Back Squat (Dynamic)- 115x5, 135x5, 165x5 (all loads are +38lbs. of Chain)
Conditioning:
-6x500m Row (Row at 2-3sec. faster than 2k Race Pace) (Rest 3min./sets, between sets 3 & 4 rest 6min.)
1:43.4
1:41.8
1:44.3
1:41.7
1:46.6
1:41.1
Picked up on two 14' lengths of heavy tow chain, 19# a piece. Now I can incorporate a little Dynamic Effort training...
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