"Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps
each. Choose a weight that you feel you can handle comfortably
for twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
"Power squat": Lower and rise as quickly as
you can while maintaining PERFECT form. Repeat 20 times.
"Bottom to bottom": Lower to full squat position
(thighs parallel to floor), hold for a full ten seconds, rise
and immediately upon full extension of hip and leg return
to bottom and hold for ten seconds. Repeat 20 times.
"Super slow": Take twenty seconds to reach
bottom and twenty seconds to reach top again. Repeat 20 times.
Finally, how long can you maintain a 2:00 min. 500-meter
pace average? Set the rower for "Avg 500 meter pace"
and stop and record the time at the instant you fall under
the 2:00 minute average (2:00 for men and 2:10 for women).Email
your squat and row time to firstname.lastname@example.org.