subject
Session Notes
2500m row | Avg Watts: 78 | s/m: 22 | Pace: 2:44.6
Total Volume
4354
lb
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Exercises
Block
Indoor Rowing
Distance
2500.00meters
Time
0:13:43
| 2:44 /500m
Block A1
Single Leg Squat (bench height eccentric)
bench height eccentric
Load
1X
4
Recovery
hourglass_empty
0:01:00
Single Leg Squat (Ring assist eccentric)
Ring assist eccentric
Load
3X
2
Recovery
hourglass_empty
0:01:00
Single Leg Squat (Hand assist)
Hand assist
Load
3X
2
Recovery
hourglass_empty
0:01:00
Block B1
Glute Ham Raise - Hinge
Load
3X
6
Recovery
hourglass_empty
0:01:30
Block C1
Kneeling Quad Extension - Hand Assist
Load
3X
5
Recovery
hourglass_empty
0:01:30
Block D1
Wall Squat
Load
2X
1
Time
0:00:15
Block E1
Standing Broad Jump (2-3 feet)
2-3 feet
Load
2X
3
Block F1
Sandbag shoulders
Load
2X
2
@50.0lb