Wednesday February 19th, 2019

WED- AM:

Rowing Week 01

4 x 2km,
Rest 3 mins between

The focus is on consistency through repeatbaillity sets. Aim for one pace through these 4 sets.
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WED- PM:

Push Press:

8 x 2 Reps, 85%
2:00 Rest between sets.

Stay true to the percentage here, use 85% across each set.
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Gymnastics:

EMOM 10
Strict Muscle Ups

*Choose a baseline level of 1-5 reps, which we can replicate each week and progress upon week to week.
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Accessories:

3 sets:
5 landmine Split Jerks (speed focus)
10 Hip extension to bent over row
15 GHDSU
Rest as Needed.
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'Sport':

10 rounds for time:
200m run
10 burpee box overs
2 legless rope climbs

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