Wednesday, Mar 15, 2023
Warm Up (10 min CAP)
2 sets:

60 sec bike/ski/row
1) 10 reps Single Arm Kettlebell Front Rack Cyclist Squat

2) 3 reps/per side 90/90 Goblet Squat Hip Extension

3) Dynamic Adductor Stretch x 10/side

4) Cobra Single Leg Goodmorning Hold x 5 reps with 3-5 sec hold.

5) Low Switch Cossack Squat x 6-8/side

6) :30 Supinated grip dead hang

Part I
3 sets:
6 Barbell Bent Over Rows
12 Ring Rows
24 Seated Band Rows


Rest 2 min between sets

Part II
3 sets:
6 Strict Ring Dips
12 Box Dips
24 Banded Triceps Extension

Everything needs to be unbroken

Rest 2 min between sets

Cash Out
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.

Work at a moderately challenging weight in Week 1. Target 5lb increase / week.

Pendlay Row
2 x10

Top Half Chin Up
2 x MAX

Incline Chest Supported Reverse
Dumbbell Fly
2 x10


10 x 250m, rest 2:30 btw

*This session aims to develop top end pace and efficiency at the high rates

This should be sustainable to hold for the first 8 pieces with 2:30 rest. The maximum rate allowed is 34 spm.

Not higher, and no rowing short, sprinty strokes.

On the last two pieces, you have permission to push as hard as you can while keeping the
rate under 34spm.

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