Warm Up
For quality:
Rowing Efficiency - 3 rounds of:
Row, 1 min- slow (20-22 SPM)
Row, 40 secs- moderate (23-26 SPM)
Row, 20 secs- fast (27-29 SPM)
-- then --
3 rounds of:
10 Barbell Strict Press
10 Barbell Front Squats
Weightlifting
Week 2
I. Every 2:30 x 6 sets: 3 Position Snatches
(Above Knee, Below Knee, Floor)
2 x 1 @ 65%
2 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
Reset after hang snatches
II. Every 2 mins x 4 sets: Snacth Pull
2 x 3 reps @ 95%
2 x 3 reps @ 100%
Dead stop on each rep. Work on full extension through the toes and shrug. Use straps if you have them.
III. Every 2:30 mins x 5 sets: Snatch Grip Push Press
3 x 3 reps @ 70%
2 x 3 reps @ 75%
Conditioning
AMRAP 22
500 / 400m Row
6 Strict Pull Ups
14 Handstand Push Ups
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