1: Bench Press- Warm up, then:
–75%x 5, 85%x 3, 95%x 1+.
Add 5# to your bench press PB, then take the percentages from 90% of that number to find your percentages.
Work Capacity: Complete the following for time…
The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:
0:00-1:00 = Row as many meters as possible .
1:00-2:00 = 1 thruster, row for meters
2:00-3:00 = 2 thrusters, row for meters
3:00-4:00 = 3 thrusters, row for meters
4:00-5:00 = 4 thrusters, row for meters
*Keep going until you get to 2000 meters or hit the 20 minute time cap.