Wed Jul 29

Train/Move
Row Intervals:

4 Sets:
500m Row @ 3-5s Faster than 2k Pace
500m Row @ 15-20s Slower than 2k Pace

No rest between sets

Warm-up
3 Min Cardio, THEN 2 Sets:
5 Heavy Pause Goblet Squats
5/5 Single Leg DB RDL
10 Jumping Air Squats
30s/side Lunge Hold

Strength
Back Squats:
1 x 2 @ 87%, 3 x 3 @ 80%

Front Squats:
3 x 5 @ 70%

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Stimulus
Strength: today we’re doing both back squats and front squats. If you are unable to do one over the other, you can do one movement for both using the same reps, sets, and percentages

Train/Move: this is 4000m of rowing, straight through. Your fast 500 should be fast, and slow 500 should be very slow. Expect this to take 16-20 minutes

Wednesday Weightlifting (33)
3 Sets:
2-6 Strict Weighted Pull-ups
10/10 Filly Z-Press
15 Banded Glute Bridges
10-15 Jackknife
10/10 Banded Birddog
10 GHD Back Extension

Slow Snatch: 3 x 3 w/empty barbell

Snatch: 3 x 2 @ 70%

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

Clean Pull + Hang Clean + Front Squat + Clean + Jerk: 3 Sets @ 70%