Wed Aug 12

Train/Move
Row Intervals:
1000m @ 2k Pace (or slightly faster)
3 Min Rest
1000m @ 1s faster
2.5 Min Rest
500m @ 1s faster
2 Min Rest
500m @ 1s faster
1.5 Min Rest
250m @ Sprint

Warm-up
2 Min Cardio of Choice
2 Sets:
5/side Spiderman Rotations
10 Banded Good Mornings
10 Banded Glute Bridges
8/side Cossack Squats
8 Jumping Air Squats

Strength
Back Squats, Every 2.5 Min x 4:
1 @ 87-92%, 3 x 2 @ 80-85%

Every 2 Min x 3 Sets:
3 Front Squats @ 75-80%

---

Stimulus
Strength: heavy squats, make sure to follow recommended percentages or slightly lower as needed to maintain positions

Train/Move: Lots of rowing today. Each 1000m row will take 4-5 mins, 500m in 2-2.5 mins, sprint under 1 min.plus 9 mins of rest

Games Prep
3-4 Sets:
10 Toes Up DB RDL @ 31X1 , RPE 8.5

3 Sets:
20 Tib Raises
20 Calf Raises
40-60s Wall Sit

Hanging L-Sit Hold: Accumulate 2 Mins

Wednesday Weightlifting (43)
3 Sets:
15 Banded Face Pulls
10/10 Single Arm DB Upright Row
30s Banded Glute Bridge Hold
30s Weighted Hollow Rock
30s Weighted Front Plank

Snatch Pull + Hang Snatch + Snatch + Tempo OHS: 2 Sets @ 55%, 2 Sets @ 57%

Snatch EMOM x 12:
3 x 1 @ 78%, 3 x 1 @ 80%, 3 x 1 @ 82%, 3 x 1 @ 84%

Snatch Pull + Floating Snatch Pull: 2 (1 + 3) @ 93%, 2 (1 + 2) @ 95%

Back Squat:
1 x 5 @ 80%
1 x 3 @ 83%
1 x 2 @ 85%
1 x 5 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 1 @ 90%