Core – GHD Complex 3 x 10
OLYMPIC
Hang Clean Ladder
4 x 5 @ 185/1:00 (~62%) 12 sec avg
4 x 4 @ 205/1:00 (~70%) 10 sec avg
4 x 3 @ 225/1:00 (~77%) 10 sec avg
STRENGTH
Clean Pull 4 x 5 (90% Clean 1RM) – hold position, hips & shoulders rise together
235
Back Squat 3 x 5 (75%) - 235
CAPACITY
6 x 200m Row/1:30 – hold 80% of fastest 500m row pace - 1:38 pace
10 x 6 HSPU + 8 KB Swings @ 62/1:00
6 rounds with hspu deficit 15# avg 32 sec
R7 7 hspu
R8 8 KBS
R9&10 full
Notes: To calculate rowing pace, take your fastest 500m row and multiply by 1.2 (e.g. 500m Row = 90 seconds; 90sec x 1.2 = 108sec = 1:48 pace)
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