THURSDAY WORKOUT

Split day....

NON - GAMES:

STRENGTH: 20 minutes
Back Squat
5-5-5-5-5
* Work up to a new 5 rep max weight, but make sure to really hammer proper set up, depth and positioning as you build up... Aim for 85-90% of your current max by your LAST set if you have a 1RM

WORKOUT:
1600m Run (preferred) OR 2000m row (morning only option)
* For Time *
(10 minute cutoff)

GAMES:

TECHNIQUE/SKILL: 30 minutes... Take your time
Tall Clean
2-2-2

Power Clean
3-3-3-3 (Work position and hip contact working up to a moderate weight... Around 70-80%)

WORKOUT:
Row/Bike/Light run, if we have more than 9 people in this group...
500m OR .5 miles @ 60% pace
100m OR .1 miles @ 85-90% pace
400m OR .4 miles @ 60% pace
100m OR .1 miles @ 85-90% pace
300m OR .3 miles @ 60% pace
100m OR .1 miles @ 85-90% pace
200m OR .2 miles @ 60% pace
100m OR .1 miles @ 85-90% pace
500m OR .5 miles @ 60% pace

Figure the pacing off of your best 500m time... So if you have rowed a 1:30 500m as your lifetime best then you would try to row the 100s at around 1:40 or so then slow down to 2:10-2:20 for the longer distances... This whole thing should take about 10-12 minutes or so...

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