A.Strength —> SUMO DL
3-3-2-2-1 reps
B.Establish a heavy 20 rep (50-60%)
C.Conditioning —> 18:00 Cap
5 RFT —>
100m Run
10 DL (225/155)
Right into…
5 RFT —>
100m Run
10 TTB
Tuesday
A. Strength - Bench Press (15:00 clock)
3-3-3-2-2-2-1-1-1 rep building (rest 1:30 between sets)
B. Conditioning
1 mile Run - rest 4:00
800m Run - rest 3:00
550m Run - rest 2:00
400m Run - Done!
Monday 🛸
Review the squat clean.
Build up to a weight that’s heavier than what you’ll use below.
Conditioning
For Time:
100 cal row*
80 double unders
60 wall balls (20/14#)
40 burpees
20 squat cleans (135/95#)
25:00 time cap
*May bike if not enough rowers.