arowZack

Zach Smith embodying the Viking Spirit!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Five minutes deliberate practice of the three positions of the deadlift.

2. Deadlift 5-4-3-2-1.

  • Work your way up to the heaviest single you can handle today.

3. Technique review: the bench press, and spotting the bench press.

4. Bench Press 21-15-9.

  • Rest one minute between sets. Use 50% of your bench 1RM.

 

5. Technique review: the four positions for rowing on the ergometer.

6. "Thorkild's Song" (Kipling)

AMRAP 12

  • Tag team 250m row

LIII: as rx’d

LII: as rx’d

LI: five rounds of 250m row (focusing on the 4 positions, pausing if needed on the recovery at position 3) rest 1 minute.

Have fun!