Monday, 1/14/13, Durability, P/E

Phase: Endurance Base Building
Emphasis: Durability, P/E (long)

Workout 1: Durability
Deadlift: 5-3-2 x 225, 225, 275
Press: 5-3-2 x 135 (from clean)
Pullup: x 5 in between sets (30 total)
Swing: 1 x 15 x 70#

Workout 2: Power Endurance (medium)
Warm up:
500 m row @ easy pace
Then:
2000 m row for time (6:59.9)
Then: cool down
500 m row @ easy pace

Notes:
Weights all light. Focus will be on maintaining strength while increasing endurance this phase. Weight is at 197#. The 2000 m row in sub 7 minutes was much harder than I remember. Considering I basically do no row training I was pleased with the effort. Great power endurance workout.