A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.
B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8
A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.
B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs