Wed Aug 5

Train/Move
Row Intervals:
750m @ Goal 2k Pace, Rest 3 Min, 3 Sets

Rest 1.5 Min

200m @ fast pace, 30s Rest, 3 Sets

(negative splits and send it on the last row)

Warm-up
2 Min Cardio of Choice
5/side Spiderman Hip Circles
5/side Spiderman Rotations
12 Snatch Grip RDLs
12 Jumping Air Squats

Strength
Back Squat: Every 2.5 x 4:
1 @ 85-90%
3 x 3 @ 77-82%

Front Squats: Every 2 x 4:
3 Front Squats @ 70-75%

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Stimulus
Strength: aim for heavy sets instead of percentages if you have not been able to regularly make our squat days. Do additional warm-up that what is scheduled if you are experiencing tight hips, knees, back, etc. Warm up for front squats after completing back squats as they will feel different

Train/Move: Each 750m Row will take roughly 3 mins, add 3 mins of rest between, means this portion will take roughly 15 minutes. Rest 1.5 Min after the 3rd row and then complete 200m “sprints” where you’re able to increase in pace across the 3 sets.

Wednesday Weightlifting (37)
3 Sets:
15/side Banded lat Pulldown
15 DB Curl to Press
10/10 KB Side Bend
15/15 Banded Clamshell
10/10 Banded Bird Dog

Clean EMOM x 9: 3 x 1 @ 76, 3 x 1 @ 79, 3 x 1 @ 81%

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

Behind the neck Jerk, Jerk w/pause in Dip + Split: 4 x 1 @ 55%

Jerk EMOM x 9: 3 x 1 @ 76, 3 x 1 @ 79, 3 x 1 @ 81%