LIFT

Bench Press 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max, or work up to a heavy double.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Row 500m
Rest 5 min
Row 500m

Record total time for both 500m efforts.

STRENGTH

Learn How to Fail

Failure is defined as the condition or fact of not achieving the desired end or ends; falling short. In so far as our training is concerned, fatigue is a part of failure. As Mark Rippetoe described failure in Practical Programming, “physiologically as a reduction of the force-production capacity of a muscle.