Wed Aug 19

Train/Move
Technical Row Intervals:
5 Mins @ 3-5s slower than goal 2k pace

Rest 1 Min

8 x 100m @ 5-8s faster than goal 2k
Rest 1.5 mins between each 100m

Warm-up
2 Min Row
2 Sets:
30s/side Lunge Hold
10 OH DB Walking Lunges
10 DB Squats

Strength
Back Squats:
2 x 3 @ 65%

Front Squats:
2 x 3 @ 60%

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Stimulus
Strength: we’re in the middle of our deload week, enjoy the lighter sets!

Train/Move: lots of quality rowing today, practicing row mechanics and maintaining positions at sub-maximal paces

Games Prep
5 Sets:
6-10 Glute-Ham Raises

3 Sets:
20 Tib Raises
20 Calf Raises
1 Min Wall Sit

3 Sets:
40s Hollow Rock

Wednesday Weightlifting
3 Sets:
10/10 KB Front Rack Lateral Box Step-up
10/10 Reverse Lunge to Step-up
30s Reverse Plank
30s DB Plank Pull Through

Slow Snatch + Tall Snatch + Snatch Sotts Press 3 (2 + 2 + 5) w/empty bar

Snatch: 5 x 2 @ 83%

Hang Muscle Clean + Muscle Clean: 3 (1 + 2)

Clean Pull + Hang Clean + Front Squat + Clean + Jerk
2 Sets @ 80%
2 Sets @ 83%

Clean + Jerk: 2 Sets @ 85%