Week #1
A: Establish a 6 rep max Then drop 20 % and perform a 3x6
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6
Week #1
A: Establish a 6 rep max Then drop 20 % and perform a 3x6
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6
Part A: Snatches
On the 2 minutes x 10
3 full snatches at increasing loads
Part B: Back squats
5x6 at increasing loads.
Start at roughly 60% and work up on every set with the aim of finishing a little above 80%