All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%

[Leave 1-2 Reps In The Tank On Max Set]

MOVEMENT PREP
2-3 warmup sets to 55%

MODIFICATIONS
STRICT PRESS
- Sub Dumbbells

STIMULUS
FLOW: Complete 2 sets of 5 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 2 sets of 10 or more unbroken strict presses. Following those 2 sets, complete a set of 10 or more unbroken strict presses. This is essentially a "near max set."

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 10+

MODIFICATIONS
2,000 METER ROW
- 4,000m Bike
- 1,600m Ski Erg
- 1,600m Run

STIMULUS
CONDITIONING CATEGORY: Threshold

DAMPER: 5-6

MONITOR SET-UP:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)

SCORE: Time

STRATEGY
STRATEGY 1
* Simple strategy
* Think of this as a 4x500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters

STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time