Tuesday 30 May 2017:
Trainer led warm-up and assistance – 10 minutes
Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….
- Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65% of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in April for these sets.
Team Boat Race (6 rounds in teams of two):
- Row 500m
- Run 400m
Athlete1 completes BOTH the row and run followed by Athlete2. Each athlete completes 3 rounds.