Mon Jul 20

Train/Move
Row Intervals (~22 Min+):
5 Min Row @ slightly slower than 2k

Rest 1 Min

6 x 250m Row @ faster than 2k (3-5s faster)

2 Min Rest b/w each 250m Row

Warm-up
2 Sets:
1 Min Row
10 Heavy Goblet Squats
10 Reverse Lunges
10 Down Dog + Toe Tap

Strength
2 Front Squats @ 70%:
Every Minute x 5 Sets

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Stimulus
Strength: not heavy but not a lot of rest. Build to 70% and then do a set every minute for five sets

Train/Move: Start with a long warm-up of five minutes at a slightly slower pace than your 2k split. Then, row faster than your 2k average by 3-5s, rest 2 minutes, complete five sets

Monday Weightlifting (27)
Banded Hip Routine (10 steps x 4 directions)
10/side Plank w Lateral Band Row
10/side Single Arm DB Press
1 Min Hollow Hold

Front Squats: 7 x 1 @ 81%, 1 x 7 @ 73%

Pause Snatch: 4 x 2 @ 53% (pause @ knee, in receiving position of rep 1)

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in receiving position: 4 x 1 @ 57%

Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk: 4 x 1 @ 57%

1 Behind-The-Neck Jerk + 5 Strict Press in Jerk Stane: 5 Sets, building