“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Front Squat 2-2-2-2-2

Athletes will have 15 minutes to build in weight or remain the same weight across all 5 sets.
squat therapy
KB or DB goblet squat

Row 2000 m TT

We’ll begin the week by completing our annual 2k benchmark on the rower
This is the priority for the day, so let’s aim to bring the focus and intensity here
Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace
If we have more athletes than rowers, coaches will run 2 full heats today
Follow the instructions below to set-up the monitor on a Concept 2 Rower:
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)

Lower Body Placement
Adjust the foot plate so the strap sits over the pinky toe
Move to a higher number if your ankle mobility limits you from keeping heels down
Heels down can helps us find a strong catch position and push away
Sit on your hamstrings, not your back pockets

Upper Body Placement
The stroke finishes with a punch away of the arms as the legs stay straight
Move the handle straight in and straight out each time
Sit tall and avoid rounding the upper back excessively

Connection and Power
Rowing with the feet out of the straps can help develop power early in the stroke instead of at the end
When we develop power early, we use the whole chain, not just the back end
When we row with feet in, tighten the straps tight by pulling across
Strapping in tight keeps the feet connected and allows us to push throughout the whole stroke

1 Mile Run
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1,200 Meter Air Runner

If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort
For Example:
If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat
To improve your score, you would need to average under 2:00 for your pace per 500 today
Not all paces will be as easy to calculate as the above example
You can use the pacing chart at SHRED to find your goal finish time and the corresponding pace per 500 you would need to get there today
If this is your first 2k time trial, we’re looking for a strong and smart effort
There is definitely thoughtful pacing involved due to the duration
See below for 2 options on how to approach this benchmark

Option 1 is a fairly simple strategy and may be best for first timers
Rather than approaching this like 2,000 meters, we can think of it as 4 x 500 meters
The goal here is to maintain even splits across all 500 meter splits
Using the 8:00 goal time example, this would mean holding a 2:00 average pace per 500 across the board
After starting the workout with 10-20 hard pulls, the goal would be to settle in at 2:00
While we used 8:00 as an example, find a speed for you that is uncomfortable, yet sustainable

Option 2 is a little more complex and may be best if you already have a logged 2k time
It uses your goal time for today to dictate your speed
This option plans for negative splits, which can help delay lactic acid build up until later in the workout
Here is the skeleton of this strategy:
2000-1750:: 10-20 Hard Pulls
1750-1250: Goal Split +2-3 Seconds
1250-750: Goal Split +1-2 Seconds
750-250: At Goal Split
250-0: Sprint to the Finish!
Here is the an example of this strategy (8:00 Goal Time or 2:00/500 Meter Average):
2000-1750:: 10-20 Hard Pulls
1750-1250: 2:02-2:03
1250-750: 2:01-2:02
750-250: 2:00
250-0: Sprint to the Finish!