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This day is rude.
Back Squat 10x10
8) 19:00-10x60-70 (no belt until this set)
10) 27:00-10 Rep Max is Rude AF
When I give you a warning, please take it to heart.
Here it is: a 10x10 Back Squat is not something to trifle with.
You do not need to max this out to get absolutely massacred.... Stay under control for your best chance of walking in the next 48 hours.
No belt until Set 8? There are 70 Back Squats, aka, 70 opportunities for you to condition your core muscles. The moment you wear a belt, your horsepower increased, but your development is hindered. Do not short-change today's developmental potential by using a belt too early.
800/600m Row For Time: 3 minute cap
For conditioned athletes, 500m isn't enough.... But, 1000m is just long enough where even the highest level athletes will slightly pace.
Why this distance? Because I want you to work at absolute maximum intensity.
What can we expect? This is going to take high level athletes around 2:15. (males holding a 1:30 pace and women, holding a 1:40 pace)
To do that will require maximum effort.
For inexperienced athletes, the thought of a "workout" being so fast may seem foreign. But, consider that many events in fitness sport, from the 100m to the 400m run in Olympics, are evaluated in under 60 seconds. Athletes work and train for hundreds of hours to perform in 10 seconds. If you do not train at full pace, you will never condition this gear within your transmission.
This row test is not a traditional method of training; it is a display, or summation, of what your body can produce.
This should leave you absolutely dead. If you can walk within 5 minutes of doing this, you missed the point.