Warm-Up
A) 1 Round:
200m Row
10 Ball Slams
10 Burpees
10 Walking Lunges
200m Row
B) 2 Rounds:
6 Strict Press
3 Split Jerks
6 Push Press
3 Split jerks
Strength
1 Push Press + 1 Split Jerk
1 set @ RPE 8
Strength Tip
Objective: perform only one heavy set of the complex. Volume is lowered this week. A new cycle will begin on Monday.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Strength Tip
Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.
Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.
Workout
Capacity
1000m Row For Time
– 5 Minute Rest
500m Row For Time
– 5 Minute Rest
250m Row For Time
Workout Tip
Keep track of your rowing interval numbers. We will be working on rowing in the next cycle.