Workout Thu 22nd & Fri 23rd

Workout Fri

A. RDL 3 x 5 @3011; 3min rest
B1. Z-Press or Tall Kneeling Press 3 x 12; 1min rest
B2. Facepulls + Rotation 3 x 10; 1min rest
B3. Shrugs or Underhand Pullaparts 3 x 12; 1min rest
C1. Prone Flys 3 x 10; no rest
C2. Prone Row 3 x 10; no rest
C3. Prone Row ISO Hold 3 x 20sec; 90sec rest

Workout Thu 

Specific Warm up: practice consistent force curves

Block 1:
Row or Ski 5 x 500m; 2min rest @ 2k pace + 1 /2
(aim for negative splits)

Block 2:
Row or Ski 5 x 500m; 2min rest @ 2k pace + 5/6
(aim for negative splits)