1/29/15 “Row’d Royalty 15.4”
Mobility: None. Mobilize before class.
Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging clean and jerk single. Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 rep every 60 to 120s.
Workout: “Row’d Royalty 15.4”
The total row is 7500m with no rest. Try and push it on the 1500 and then hang on for the next 6000.
Set Interval 1 for 1500m and keep the “rest” interval at 0. Set interval 2 for 6000 meters.
Score 4A: 1500m Time
Score 4B: 1500m + 6000m Time
Scale: 30 -40 Minutes