Mon Jun 29

Train/Move
5k Row For Time:

Based on the past few weeks of interval work, try to sustain the highest pace possible for the duration of the row. If anything, be conservative for the first half and pick up the pace as you near the end

Warm-up
2 Sets:
1 Min Row
8/8 Posterior Hip Stretch
10 Reverse Lunges
10 Down Dog + Toe Taps

Strength
Front Squats Every 2.5 Min x 4 Sets:
1 x 3 @ 75-80%
3 x 2 @ 80-85%

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Stimulus
Strength: one set every 2.5 minutes for four sets, selecting a weight within the recommended range that allows for strong technical positions: balanced feet, upright posture, consistent depth

Train/Move: we’ve been building towards this, expect it to take more than 20 minutes+

Monday Weightlifting
3 Sets:
15 Banded Pull-aparts
10 V-Up Sit-ups
30s Hollow Rocks
8/8 Single Leg KB RDL

3 Position Snatch: 2 x 1 @ 55%, 2 x 1 @ 57% *above knee, below knee, floor

Snatch EMOM: 3 x 1 @ 72%, 3 x 1 @ 75%, 3 x 1 @ 77%

Halting Snatch DL + Snatch Pull: 2 (2 + 3) @ 87%, 2 (2 + 2) @ 90%

Back Squats: 5-3-2-5-3-2 @ 73-75-77-74-76-80%