6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

WEIGHTLIFTING

Snatch Single. Snatch can be done anyhow (power or squat)

Good reps, not all out. Next week we find 1RM.

Every 90-180sec

Sets 1-2@ RPE 3+ (75-80%)
Sets 3-5@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%)

run 300m
15-9-6
clean 60kg/40kg
front squat 60kg/40kg
run 300m

Wod
4 Rounds
40m Sled sprint
10 Burpee
Rest

5 rds:
15/10 cal Air bike/Row
10 Burpees

Time cap: 10min.

Weightlifting - Snatch

Build up to a heavy single power snatch for the day.

Accessory:

4-6 sets of 90m front rack carry with two KBs - heavy
GHD sit-ups 4-5 sets of 15-20

3 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.

3 x 5min AMRAP
5 Kipping HSPU
5 Hang power snatch (touch and go)
2min Rest between rounds

8 x 500/400m row, damper set 10

Rest 1 min between sets. 2 breaths per stroke.

Ei ihmeitä. Vähemmän settejä, pitempi matka. Kaksi happea per veto.
Huomioikaa, että kahden hapen ottaminen per veto pitäisi tarkoittaa hieman rauhallisempaa SPM (Strokes per minute / vetoa minuutissa) lukua. Liike tulee hapen mukaan, ei happi liikkeen mukaan. Pitemmillä soutumatkoilla matalampi SPM ja sprinteissä sitten korkeampi SPM.

Rowing Skill Work
- Technique
- Stroke Rate Practice
- Damper adjustment
- Don't forget our Half Marathon Row