THE RIFT — 09 - 12 - a capacity progression (kind of)
Session 1 - a test for pacing
Prep - shoulders, spine, hip flexion
Work -
E5MOM
1Km row (1,000m) + 50m every round
"until failure"
Session 2 - a test, kind of, for grit
Prep - Tissue Loading
third-world Squat + Rebound 30 sec + 30 sec rebound Repeat
3x Scott's Lift
+
Single-arm Dead-hang 3 e/s - increase load each round
+
30 sec Jefferson Curls (against Wall) 6 x 3 - increase load
Work -
Assault Bike - Cals 50-40-30-20-10
+
Farmer's Carry 100m-80m-60m-40m-20m
E2MOM perform 2 push-ups + 2 every round
(can replace with other similar body weight movement you feel decently confident in performing)