Wed Sep 9

Train/Move
Row Intervals:
3 Min Row (easy)
1 Min Rest
100m Row (easy)
200m Row (target 2k pace)
100m Row (recovery)

Rest as needed
THEN:
2000m Row For Time

Warm-up
2 Min Row
3 Sets, building:
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Push Press

Strength
Clean & Jerk Every 90s x 6:
Build to moderately heavy single

Clean & Jerk Every 2.5 Min x 4:
Continue building or stay at the same weight

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Stimulus
Strength: you have the option to build to a moderately heavy clean and jerk and to stay at this weight for practice purposes (~80%), or continue building with more rest and build to a heavy single for the day

Train/Move: today’s your 2k row test. Follow the warm-up prescription and then do your best to maintain your goal 2k pace for the duration of the distance. A second option is to start with a slightly conservative pace (2-3s below goal pace) and then build to your goal pace, speeding up past this pace in the remaining few hundred meters

Games Prep
4 Sets:
30s Skater Jumps, 30s Rest
30s Jumping Box Step-ups @ 20/16, 1 Min Rest

4 Sets:
10 Toes-up DB RDL @ RPE 8.5
Tempo 31X1
Rest 2 Min

Accumulate 2 Min Hanging L-Sit Hold

Wednesday Weightlifting
2 Dip Clean: 2 x 1 @ 55%

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

1 Push Press + 1 Power Jerk + 1 Jerk: 3 x 1 @ 70%

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

1 Block Snatch Pull + 2 Block Snatch: 2 x 1 @ 70%

Snatch Grip Push Press: 3 x 2 @ 73%

Back Squats: 3 x 2 @ 75%