14.3
time to finally go heavy. that does not mean to hold on to the bar for dear life until you just cannot hold on anymore. break up before you think you need to, then get back on the bar. be smart and move through this thing.
a) 1000m row
1) 500m @ z1
2) 250m @ <1:55/500m
3) 250m @ <1:50/500m
b) mobility- loosen up those hamstrings and roll out the lower back
c) 3 rounds (not for time)
1) 3 deadlifts (135#, 185#, 225#)
2) 20 double unders
d) build to a heavy deadlift single (to 75-80% of 1RM)
(after each single, hit 4 box jumps 24")
e) Open Workout 14.3
f) 10:00 airdyne (or row) @ cool down
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