Wed Sep 2

Train/Move
Row Intervals:
1500m @ 3-5s faster than 2k Pace
Rest 4 Min
300m @ Fast Pace
Rest 30s
200m @ Faster Pace
Rest 30s
100m @ Fastest Pace

Warm-up
2 Min Row
2 Sets:
10 DB RDLs
10 Goblet Squats
10 Cossack Squats
10 Jumping Air Squats

Strength
Back Squat: build to 1RM
5-4-3-2-1-1-1…
Rest as needed

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Stimulus
Strength: take your time with your warm-up routine and make sure your muscles and joints are ready for some heavy singles as we build to a potential new 1RM today. If you are not ready for heavy singles, stay light and do sets of 5

Train/Move: we are getting closer to holding our goal 2k pace for the full distance. Today we’re hanging on for 1500m with faster and shorter intervals to follow

Games Prep
3-4 sets:
30s Skater Jumps
30s Rest
30s Jumping Box Step-up @ 16/20
Rest 1 Min

3 Sets: 20 Reverse Hyper (on GHD with band) 2 RPE 7

Accumulate:
2 Min/side Side Plank
2 Min GHD Ab Hold

Wednesday Weightlifting
Dip Clean: 4 x 2 @ 55%

1 Clean Pull to Hold + 1 Clean: 3 x 1 @ 73%

1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch: 4 x 1 @ 55%

1 Block Snatch Pull + 2 Block Snatch @ 70%

Snatch Grip Push Press: 3 x 2 @ 73%

1 Push Press + 1 Power Jerk + 1 Split Jerk: 5 x 1 @ 65-75%

Back Squats: 3 x 2 @ 75%