Wed Aug 26

Train/Move
Rowing Intervals:
6 x 400m @ 4-6s faster than 2k pace
Rest 1.5 Min between sets

Warm-up
2 Min Row/Bike
2 Sets:
10 Reverse Lunges
10 Good Mornings
10/side Cossack Squats
10 Jumping Air Squats

Strength
Back Squats:
1 @ 91-94%, 2 x 2 @ 85%
Front Squats
3 x 2 @ 80-85%

---

Stimulus
Strength: heavy squats today, make sure you are doing lots of warm-up reps building up to the weight and/or reduce weight to maintain midline stability and balance. Follow up with front squats at around your max clean weight

Games Prep
3-4 Sets:
30s Skater Jumps
30s Rest
30s Jumping Box Step-ups
Rest 1 Min b/w sets

3 Sets: 12 Barbell Hip Thrusts @ RPE 8
Rest 2 Mins b/w sets

3 Sets:
1 Min Chinese Plank (face up)
30s Rest
1 Min Chinese Plank (face down)
Rest 1.5 Mins b/w sets

Monday Weightlifting
3 Sets:
15/side Straight Arm Banded Lat Pulldown
15 DB Curl to Press
10/10 Kettlebell Side Bend
15/side Banded Clamshell
10/10 Banded Dead Bug

Clean EMOM x 12:
3 x 1 @ 80, 3 x 1 @ 83, 3 x 1 @ 85, 3 x 1 @ 87%
*if you have no misses and it feels good, do 1-3 sets of 1 @ 88-93%

Clean Deadlift: 3 x 5 @ +10kg from last clean

Jerk Primer: 1 BTN Jerk + Jerk w/pause in dip and split: 4 x 2 @ 60%

Jerk EMOM x 12:
3 x 1 @ 80, 3 x 1 @ 83, 3 x 1 @ 85, 3 x 1 @ 87%
*if you have no misses and it feels good, do 1-3 sets of 1 @ 88-93%