Workout for 10/4/2017

Monostructural Conditioning, Long-Duration (Intervals)

“The Stacy J Enduro”
For time, in teams of 3:
2700-meter row*, divided
1800-meter run+, together
900-meter bike, divided

Pre-Fatigued Weightlifting Power Test

In the 5:00 after Enduro...
Work up to a heavy single clean.
Squat clean or power clean + front squat is preferred.

After-Hour Accessory Strength Recovery Exercise

Back or Front Squat: 2 sets of 5 at 72% 5RM or 62% of 1RM
P-chain: 3 x 8-10 good mornings, medium load, taken from rack