135 min
WU for 10 min
Skill: BMU practice for 25 min
BMU x 3 reps

1.Strength

A. Rotate through (aim to beat your results from last week on all the sets to progress.)
A1. Back squat, rest 2 minutes before A2
1 x 7 @ 72.5-80%
1 x 5 @ 77.5-85%
1 x 3 @ 80-87.5%
1 x 8 @ AHAFA

A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
27.5 30 30 30 kg

A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
7.5 10 10 10 kg

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 2 rounds: 1min on : 1min off
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 1 min pieces at
A4. Two practice starts, 10 strokes each, rest 45-60 secs between efforts.
A5. One final burst of 10 strokes at the rate and power you’ll do your 1 min pieces at.

CONDITIONING

A. Rowing intervals
A1. 5 x 1:00 at race rate / 2:00 rest*
Calories: 22, 21, 22, 21, 21

REST AS NEEDED (10-15mins) before A2

A2. 4 x 0:20 at race rate / 0:00 rest*
Avg cal/HR 1304
Avg/500m 1.46.2

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow