Mon Jun 1

Train/Move
Rowing Intervals:
1000m Row @ 4s slower than 2k pace
Rest 2.5 Mins
800m Row @ 2k Pace
Rest 2 Min
600m Row @ 2s faster than 2k pace
Rest 1:30
400m Row @ 5s faster than 2k pace
Rest 1:00
200m Row @ a very fast pace

Warm-up
2 Sets:
1 Min Easy Row/Bike/Run
8/8 Curtsy Lunges
20 Overhead Walking Lunges
10 Down Dog Toe Taps

Strength
Back Squats: Every 2.5 Min x 6:
1-8-1-12-1-15
1s @ 80-85, 82.5-87.5, 85-90%
8-12-15 @ 55-60%

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Stimulus
Strength: Back Squats are of the same pattern as previous weeks, pay attention to the change in reps and ensure you are always leaving a few reps in the tank

Train/Move: If you do not have a 2k pace, think of each interval as a scale of 1-10. Start at 7.5 and build to 9.5 in effort across the sets

Monday Weightlifting
Power Snatch + Overhead Squat : 1 @ 35%, 1 @ 40%, 1 @ 45%

Snatch : 2 @ 50%, 2 @ 55%, 2 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Complex: Power Cleans and Push Press : 1 @ 35%, 1 @ 40%, 1 @ 45%

Clean & Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%