Hope this week is going well for you. If the volume or intensity is too much, then learn to listen to your body and take it easy. Maybe don’t do all of this or look into a rest day soon. This weeks regular programming has been quite tough and next weeks gets even tougher so be as prepared as possible. Great clean nutrition. Lots of sleep. Lots of water. And lots of mobility.
Always be prepared.
A): Barbell Bent Over Row 5 x 8 (look to add load from last time if possible, BUT only if form is perfect!)
NOTES: Keep your back straight. no rounding at any time (that includes when you are picking the bar off of the floor!). Remember you are looking to make actual contact with the bar. Touching the upper ab/lower chest region is a must. If you cannot complete all 8 reps unbroken through the 3 sets, then you do not get to add load.
B): 3 x 3 Split Jerk
NOTES: We want to see great footwork and movement here. The load isn’t the focus. Of course you want to make the 3 reps challenging but your form and positioning is the key here. Practice beforehand, with a pvc pipe in hand, acting on a short sharp dip, and get you feet moving. make sure too to land with arms locked out overhead (not pressing it up a moment after you’ve landed). If you need/want guidance come grab a coach.
C): MAX Metres rowed in 3 mins !
NOTES: Oh yeah! you read that right!! We know what you are thinking. 3 days straight of rowing? – Boring! HaHa!! On the contrary my our dear friends. We have been building up the time to see if you can hold pace over longer times. This will no doubt make you a fitter person, so deal with it and get on the rower.
We are going another 30 seconds longer than yesterday! Now remember what metres you hit yesterday. break it down into 5 splits and work out how many metres you were rowing per 30 seconds. Add that figure onto your total and that is the target. Hit this as hard as you can trying to make your strokes as efficient as possible. Get after it!