Tue Sep 16

Train/Move

Row intervals:
18 Sets:
30s @ 1-3s faster than 2k row pace
30s Rest

Gymnastics Tuesday

Skill Practice:
Every 90s x 12 Mins:
40s Echo Bike + 30s of Pulling Movement
(rope climbs, CTB, BMU)

Warm-up
3 Sets:
15/12 Calorie Row
10/10 Suitcase Deadlift
15 Banded Pull-aparts
20 Heels Over DB

Strength

Barbell RDL:
4 x 8 @ 55% of 1RM Deadlift
THEN:
80 Banded Good Mornings
(accumulated, for quality)

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Stimulus

Strength: focus on balance over mid-foot while maintaining midline stability for RDLs. Range of motion is determined by your ability to maintain those two things. Banded good mornings are done for quality, resting as needed.

Train/move: 30s on, 30s off, for 18 minutes. If you do not have a 2k row pace, aim for a slightly uncomfortable pace which is just a touch outside of what’s sustainable for 8-10 minutes.

Gymnastics: Building on the movements we completed last week, your goal is to accumulate volume in the gymnastics movement while biking at active recovery pace. Focus is on building volume AND technique but 30s is a long time to be working so break up as needed.