Mon Jul 13

Train/Move
2000m Row For Time:

Primer:
1-2 Sets:
100m easy row
200m @ goal pace
100 easy row

Warm-up
2 Sets:
1 Min Row
10 Goblet Squats
10/side Single Leg DL
10 Overhead Plate Lunges

Strength
Front Squat: Build to a 1RM
5-4-3-2-1-1-1…

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Stimulus
Strength: do any additional warm-up as needed then build to a heavy single front squat

Train/Move: 2000m time trial. If you have a goal pace in mind, start at that pace and maintain. If you are unsure, start slower and then build to a sprint

Monday Weightlifting
3 Sets:
30s Weighted Wall Sit
30s Basketball Abs
10/10 Weighted Bulgarian Split Squats
15 Banded Tricep Push Downs
15 Banded Face Pulls

Clean EMOM:
3 x 1 @ 75, 3 x 1 @ 78, 3 x 1 @ 80%

If all went well, 1 clean each @ 82, 85, 87%5

Clean Deadlift wPause @ mid-shin, knee, mid-thigh + clean pull: 4 x (1 + 3) @ 93%

Jerk Primer: Pause in dip and split: 4 x 2 @ 60%

Jerk: 3 x 3 @ 75, 3 x 2 @ 78, 3 x 1 @ 80%

If all went well, 1 Jerk each @ 82, 85, 87%5