A. Ring pull-up strength:
- 2 minutes of beat swing practice on the rings
- 5 max effort sets of ring pull-ups, adding a slow negative on the final rep of each set. Scale up to L-pull-ups if desired.
- 2 minutes of skin-the-cat practice
B. The return of an oldie but goodie…
For total work time:
10 x 250 m row, rest 1 min between rounds. Compare to Oct 31 2013, May 15 2013, Feb 5 2014, Nov 22 2014, April 4 2017, May 15 2017. For intervals this short, you have to pick a challenging pace, and then just hang on for the rest of the interval. Your rower will calculate the total work time if you check the memory after you’re done. Alternate with a partner if we’re short on rowers.