Tuesday Workout: Strength Day

Congrats to Clay and Kristen on their wedding this past weekend!!
Congrats to Clay and Kristen on their wedding this past weekend!!

STRENGTH:

A1. Shoulder Press 8 x 3, 3010 Tempo; rest 1 minute

A2. DB Split Squat (back foot elevated) 8/leg x 3, 3010 Tempo; rest 2 minutes

*Note: A1 and A2 are supersets.  Do a set of A1, rest 1 minute, then do a set of A2. Rest 2 minutes and then repeat for 3 total sets. TEMPO is important! Push the weight but make sure you are able to maintain tempo.  

EXTRA CREDIT CONDITIONING (ON YOUR OWN):

Row 500m, rest exactly 90 seconds, Row 500m.  Record 500m times.

12 thoughts on “Tuesday Workout: Strength Day

  1. PP@ 65#
    Dbl Split Squat w 20# dbls
    Extra Credit Rows: 2:07, 2:06

  2. PP @ 65#
    Split Squats @ 35#
    Row: 1:38/1:44

  3. 95,105,105x7f
    20’s
    1000m row at 2:00/split

    1. how was that post-Murph recovery row?

      1. like a bloody mary to a hangover- thanks

  4. SP: 95#
    Split Squat: 90# (45# ea. hand)

    2x 500m row: 1:42, 1:42

  5. SP: 89#
    Weighted calf raises x 20: 35# /each hand

    500m rows: 1:42, 1:40

  6. SP- 55#
    Split Squat- 25# dbs

  7. SP: 95#
    SS: 26#

  8. Press 85#
    Squat 20#
    Row 1:56/2:05

  9. Strict presses at 75#, 85#, 85# x 7. Sloppy on the tempo. 25# dumbbells; sloppy on the tempo there too. No row.

  10. SP: 55#
    25# db split squat

    Lamed out on rowing at 11am Sat make-up. Hate the heat…
    250m x2/ 1:03/1:04

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