Strength:
Front Squat and Strict Press:
Front Squats
5 sets x 2 reps
AND
Strict Press
5 sets × 3 reps
Alternate back and forth between movements. Do 1 set of front squats, strip the weight to strict press weight, immediately do 1 set of strict press. Add weight back to front squat, immediately do front squats, strip the weight to strict press weight and do 1 set. Repeat until 5 sets complete. Only rest is stripping or adding weight.
Conditioning:
Row Workout
1000m mod
200m easy
300m sprint
100m easy
90 sec rest
600m mod
200m easy
300m sprint
100m easy
90 sec rest
400m mod
200m easy
300m sprint
100m easy
90 sec rest
200m mod
200m easy
300m sprint
100m easy
Easy pace: 2000m PR pace + 15-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better
If you row a 7:00 minute 2k:
easy pace is 7:30 (1:50 per 500m)
mod pace (1:47 per 500m)
Sprint pace is (1:45 or better per 500m)
