Mon Jun 22

Train/Move
Row Intervals:
1000m Row @ slightly slower than 2k pace
Rest 2 Min
1000m Row @ slightly slower than 2k pace
Rest 1.5 Min
1000m Row @ slightly slower than 2k pace
Rest 1 Min
1000m Row @ slightly slower than 2k pace
Rest 30s
1000m Row @ slightly slower than 2k pace

Warm-up
2 Min Row
8/8 Posterior Hip Stretch
20 Overhead Walking Lunges
10 Down Dog + Toe Tap

Strength
2 Front Squats @ 70%
Every 2 Min x 4 Sets

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Stimulus
Strength: build to 70% in doubles and then do 4 sets of 2 reps at this weight. These are not meant to be overly heavy, you can add a tempo and pause while focusing on positions and posture

Train/Move: a longer conditioning piece as we prepare for a 5k row test

Monday Weightlifting
3 Sets:
10/10 Bird Dog Knees to Elbow
15s/side Plank with Rotation
45s Weighted Plank
10/10 KB Gorilla Row

High Hang Power Snatches: 3 x 3 @ 57%, 3 x 2 @ 59%

Snatch Balance + Overhead Squat: 2 (3 + 2) @ 77%, 3 (2 + 1) @ 80% *3s descent on OHS

Clean Pull + Hang Power Clean + Power Clean: 2 @ 55%, 3 @ 58%

Clean Pull + Power Clean + 3 (3 + 2) @ 58%

Pause Front Squat: 2 x 5 @ 70%, 5 x 2 @ 74%