Find one rep max thruster in 10 minutes
Take 50% of this weight and do:
20 Thrusters
250m Row
Rest 3 minutes
15 Thrusters
200m Row
Rest 2 min
10 Thrusters
150m Row
Rest 1 min
5 thrusters
100m Row
rest 10 minutes
x 2
Row easy 10 minutes as cool down
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Expanding human capacity...
1 comment:
One rep max in 10 mins: 225#
*failed at 230#
I used 110# for the metcon portion
Rd1: 12:01
Rd2: 12:15
* overall felt good with the load and the reps unbroken reps I accomplished. The rowing has gotten much stronger and feel pretty good during shorter intense intervals/distances
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