Thursday, July 6th

Aerobic workout today. Volume of Curtis P’s is low on purpose, but weights should be light as most athletes have trouble sustaining consistent with unilateral movements. Athletes will spend almost the entire workout on the rower. As such, breaking up sets is their choice, but one person works at a time. Short intervals on rower will keep intensity higher whereas longer intervals will keep aerobic level higher. Where athletes feel weakest (explosiveness vs. ability to sustain) should be how they break up rowing sets.

3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press