THURSDAY 190404
Tempo Bench Press, 7,5,3,1 Repetitions (5 second tempo)
Rest as needed then,
Row 500 Meters for Time,
Rest as needed then,
Row 300 Meters for Time,
Rest as needed then,
Row 100 Meters for Time
Rest as needed then,
Pull-up Progression
5,4,4,3,2 Strict Pull-ups
Note: Today we will record the 1RM Tempo Bench Press, and the individual Concept2 Row times at 500, 300 and 100 meters. Remember that the key on the Tempo is the adherence to the 5 second (or longer) descent – not the amount of weight used.
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Thursday Special Programs
2PM – 2:45PM – Private Krav Maga training (HQ not available for Keyholder)
5:30PM – 6:15PM – Krav Maga (All Levels)
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