9/29/21

9/29

AM

OFF

PM

EMOM 15 min:

1 power clean + push jerk

3 min @ 60% / 3 @ 65% / 3 @ 70% / 3 @ 75% / 3 @ 80%

165/175/195/205/220

+

Row Tech:

Segmented stroke drill:

10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)

10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)

10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)

10 strokes full slide (same as 1/2 but with full return)

x 6 sets

*Rest 1-2 minutes between sets

+

3 x 12 sec row- establish max watts

*rest 2-3 min between

+

500m builders

100m @ 60 min pace

100m @ 5k pace

100m @ 2k pace

100m @ 1k pace

100m @ sprint

-rest 90 sec-

x 5

+

2 sets of Row Technique series- re-establish mechanics