WEDNESDAY
23/07/14
WEIGHTLIFTING
Snatch
Speed Work
Every minute:
Min 1: 60% x 2
Min 2: 65% x 2
Min 3, 4: 70% x 2
Min 5, 6: 75% x 1
Min 7, 8: 80% x 1
Clean + Jerk
Every minute:
Min 1: 60% x 2
Min 2: 65% x 2
Min 3, 4: 70% x 2
Min 5, 6: 75% x 1
Min 7, 8: 80% x 1
STRENGTH
Clean Deadlift; 3 reps; 5 sets; Heavy
GHD extension; 8 reps; 3 sets; Tempo 50X5
5 sec lower, no pause at bottom, fast back up to horizontal, 5 sec hold at horizontal
CONDITIONING
Watch this video on Common Errors in Rowing and this one on Rowing with Greater Intensity
Put this into practice with, for time:
500m row x 10
1:1 rest between rounds
If short on time, row a 5km for time.
