Sunday, Jun 20, 2021

(Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
10min at easy, no rest,
8min at easy/moderate, 2min rest,
6min at moderate, no rest,
4min at moderate/fast, 2min rest,
2min at fast, no rest, 1min at faster

(Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
2000m at easy, no rest,
1700m at easy/moderate, 2min rest,
1300m at moderate, no rest,
1000m at moderate/fast, 2min rest,
500m at fast, no rest, 300m at faster

(Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
2400m at easy, no rest,
2000m at easy/moderate, 2min rest,
1600m at moderate, no rest,
1200m at moderate/fast, 2min rest,
650m at fast, no rest, 350m at faster

Cool Down
3min at easy “cool down” pace

ACCESSORY Push
11-9-7-5 Dumbbell strict press (Build to a challenging weight for each set)
3×10-12 Dumbbell incline bench press (Heavy)
3×15 Barbell Skull crushers (moderate/heavy)

ACCESSORY Pull
8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)
4×8-10 Dumbbell Bent over row (each side) (Heavy)
3×15 deficit push ups (Hands and Feet on 45 plates)