Sample Week S&E Day 6

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-52:00 Endurance

52:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Samson Stretch

Lat Stretch on Rig

Banded Curls

Banded Tricep Extensions

Endurance Prep

2-3 Rounds

10/8 Calorie Row

10 Double Unders/Plate Hops/Single Unders

4 Single DB Hang Clean & Jerks

Endurance:

Partner 16 Rounds For Time

12/10 Calorie Row

30 Double Unders

10 Single DB Hang Clean & Jerks

*alternate movements with partner

SCORE: Time of completion

PACE GOAL: 28:00-32:00 (1:45-2:00 per round average)

FEEL:

Steady Eddy or Betty Delayed Burn
With the alternating movement format, rounds will alternate back and forth of how they feel, the rounds you do row and clean and jerks will be more of that delayed burn feel, the rounds of just dubs will have that steady state feel

STRATEGY:

EQUIPMENT CONSIDERATIONS:

First option would be to add Ski as an option (if you have them) if you do not have enough rowers
Second option would be a 200m Run or a 200yd shuttle if weather doesn’t allow being outside
Bike would provide a pretty different stimulus, 10/7 if you need to do that

INDIVIDUAL OPTION:

BEGINNER: 10/8 Calorie Row, Line Hops, 25/15

SCALED: 30 Plate hops @45# rubber plate or 40 Single Unders, 35/20

Rx+: 70/50

JACKEDuary Day 6

100 Partner MB Sit-ups

*touch MB above head, sit up and pass or hand to partner