Lower Strength + Repeatable Power Test

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Training

a. Back squat wave - 8,5,3,8,5,3; rest 2-3 min b/t sets

rest 10-15 mins

For lowest average time: 
500m row
rest 90 seconds strapped in, no rowing
500m row

Back squat wave: second wave starts heavier than the first, add weight each set
i.e., 
first wave
50 x 8
60 x 5
70 x 3
second wave
60 x 8
70 x 5
80 x3

500m repeat test:
goal is lowest average 500m time between the two rows; testing repeated power, as in, everyone can do "it" once, can you do "it" twice with little rest?  If you took this last month, you're either trying to get a lower average (if your two scores were similar), or trying to get the two closer together and stick to the same average.  Good way to play: if you had two different scores, then your pace today is the AVERAGE of those two scores last time, otherwise, try to improve by a bit today