THURSDAY
WEIGHTLIFTING
(HGSN + SN) 5×2 @70% on a 2:00 INT
*use conservative, goal 1RM; HGSN is at knee
CONDITIONING (training)
A+B Partner Workout, AMRAP 16:
A) Row 600m
B) 4 OHSQ (95/65 lbs) + 8 OTB Burpee
*goal: consistent or negative pace on rower
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries