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Endurance:
3:00 Row*
1:00 Rest
3 Rounds for quality of pacing
*maintain “6 min row test” pace
Strength:
Shoulder Press
4@65% of 1-rep max
4@70%
3@75%
3@80%
2@85%
2@85%
2@90%
2@90%
For load and quality of lifts
Post results and experience to comments
This is a cool pic Henry!
Thanks. No idea what lift I was doing that day.
Did 6 min test. Averaged 1:48 / 1665 m.
Swod- Worked up to the 85% 180#. Ran out of time to do the 90% set.
6 min row test. Averaged 2:14 /1343 m/29s/m
SWOD worked up to 95%/55#
6 min row test (performed 4/13/21)
Avg 2:02 /1470 m/ 28 s/m
1:30 splits:
1:57
2:05
2:09
1:57