Wed May 27

Strength
1 Clean + 1 Front Squat + 1 Jerk:
Every 90s x 6 Sets, building to 83%

Train/Move
Row Intervals:
3 Sets:
500m @ 5s or faster of 2k Pace (hard)
4 Min @ Easy/Marathon Pace

3 Sets, No Rest Between Sets

Warm-up
2 Min Row
THEN:
10/10 Banded Ext. Rotation
10 Banded Pull-aparts
16 Walking Lunge + Twist
10/10 Front Rack Opener
5 Cleans
5 Front squats
5 Push Presses

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Stimulus
Strength: building to slightly heavier than last week. The goal is technique progression though, so if load compromises technique then keep it light

Train/Move: hard rowing interval followed by a recovery interval. If you do not have a pace to go off of, make the 500m row at a RPE of 9 and the easy pace at a casual conversation pace (zone 2 or slower)

Wednesday Weightlifting
Back Squat : 8 @ 68%, 8 @ 68%, 6 @ 73%, 6 @ 73%, 4 @ 78%, 4 @ 78%

Power Snatch + Hang Power Snatch : 1 @ 58%, 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%

Block Clean : 2 @ 55%, 2 @ 65%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 85%

Block Jerk : 2 @ 55%, 2 @ 65%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 85%