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52 WEEK ENDURANCE: SESSION 6
5 Rounds
500 Meter (Hard) Row
250 Meter (Easy) Row
Rest 1 Minute after 5 rounds
Then
1000 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Moderate) Row

Score: Total Time Including Rest

Time: 39:48.8, 1:59.2/500m
500m avg: 1:58.4/500m
1000m avg: 3:46.9, 1:53.4/500m
2000m: 7:49.9, 1:57.4/500m

Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets

2x5: 275 lb.
3x3: 305 lb.

Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m