Mon Jun 15

Train/Move
Row Intervals:
500m Row @ slightly faster than 2k Pace
Rest 1 Min

Repeat until end of class (6-10 rounds)

Run Club Option:
Run 1 Min @ 80%, Rest 1 Min
8 Rounds

Warm-up
2 Min Row
8/8 Hip Stretch on Box
20 OH Walking Lunge
10 Down Dog + Toe Tap

Strength
3 Front Squats @ 75-80%
Every 3 Mins x 3 Sets

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Stimulus
Strength: build to 75-80% of your 1RM (should have 2-3 reps in reserve at a minimum) and then do 3 sets at this weight

Train/Move: depending on how quickly you are rowing, you may take from 1:45-2:30+ per row. Complete these row intervals until the end of class. This is a great day to practice maintaining the same interval pace at various damper settings to see where you are most comfortable rowing

Monday Weightlifting
Front Squat on the Minute:
7 x 1 @ 70%, 1 x 7 @ 65%

Pause Snatch *(at knee, receiving position): 4 x 2 @ 45%

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in receiving Position: 4 x 1 @ 50%

Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk: 4 x 1 @ 50%

BTN Jerk + BTN Strict Press in Jerk Stance: 5 x (1 + 5) at weight of your choosing