THURSDAY 190404

Tempo Bench Press, 7,5,3,1 Repetitions (5 second tempo)

Rest as needed then,

Row 500 Meters for Time,
Rest as needed then,
Row 300 Meters for Time,
Rest as needed then,
Row 100 Meters for Time

Rest as needed then,

Pull-up Progression

5,4,4,3,2 Strict Pull-ups 

Note: Today we will record the 1RM Tempo Bench Press, and the individual Concept2 Row times at 500, 300 and 100 meters. Remember that the key on the Tempo is the adherence to the 5 second (or longer) descent – not the amount of weight used. 

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Thursday Special Programs 

2PM – 2:45PM – Private Krav Maga training (HQ not available for Keyholder) 

5:30PM – 6:15PM – Krav Maga (All Levels)

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