Base Endurance + Strength: Week 1, Monday
Prep
1000 Meter Easy Row
Strength
Work Up To A Heavy But Comfortable 4-Rep Max Back Squat
Strength Endurance
Deadlift
3 Sets Of 20 Reps At 50% Of Max
Rest 2 Minutes Between Sets
Clean Grip; Minimum 3 Seconds Per Deadlift, 0 Seconds At The Top & Bottom
Accessory 1
8 Weighted Back Hypers
5 Single Leg Kettlebell Deadlifts Per Leg
3 Sets
Accessory 2
Clean Grip GHD Back Row
4 x 8 Reps
Endurance
30 Wall Balls
5 Rounds; Rest 1.5 Minutes Between Rounds
Row
40 Minute Easy Row
Damper On 2
