Mon Jun 8

Train/Move
Row Intervals:
4 Sets:
300m @ slightly faster than 2k pace
Directly into:
800m @ 5-10% slower than 2k pace
Rest 2 Min between sets

Warm-up
2 Min Row
4/4 Lateral Lunge w/Floor Touch
4/4 Curtsy Lunge w/Floor Touch
8 Goblet Squats
8 Overhead Walking Plate Lunges

Strength
In 20 Min, build to a 20RM Back Squat
- build in sets of 8-10 reps, then go for it!

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Stimulus
Strength: we are re-testing our 20RM of if it’s your first time, be sure to do a thorough warm-up before attempting your 20 reps. Build in sets of 8-10 reps at a time, estimate whether you can/should “go for it” as you build in weight, and then go

Train/Move: if you do not have a 2k pace, your 300m should feel challenging, immediately followed by an easy 800m. After each 1100m, rest 2 minutes, repeat for a total of 4 rounds (4400m)

Monday Weightlifting
3 Sets:
15 Banded Pull-aparts
5-10 Strict Toes-to-bar (or knee-raises)
30s Hollow Rocks
8/8 Single Leg KB RDL

3-Position Snatch : 1 @ 50%, 1 @ 50%, 1 @ 53%, 1 @ 53%

Snatch : 1 @ 68%, 1 @ 68%, 1 @ 68%, 1 @ 70%, 1 @ 70%, 1 @ 70%, 1 @ 73%, 1 @ 7...

Complex: Pause Snatch Deadlifts and Snatch Pulls : 1 @ 82%, 1 @ 82%, 1 @ 85%, 1 @ 85%

Back Squat : 5 @ 67%, 3 @ 70%, 2 @ 73%, 5 @ 68%, 3 @ 71%, 2 @ 74%