WHITEBOARD – 08 January 2014
Workload:
2000m Row (70% effort)
Then:
10 Row Intervals: 30s On – 30s Off
Then:
30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF.
Notes: The 2000m row is to warm up the body. The second part are some intervals to get some conditioning in. Don’t do these at a true 100%. Get the volume in and make it about 85-90% effort.

2000 meter row: 8:04 trying to keep a 2 minute/500m pace
10 row intervals: 1,560m
stretched
1 mile run, 10:00
then 30s on/off on treadmill
AM: Back Squat – 245x5x2sets
PM: Clean to Press – worked up to 185
Some mobility and gymnastic stuff just to screw around.