Strength
1) Shoulder Press (3×5 same weight )
Continue adding 2.5-5 lbs each week if you can successfully complete 3×5. If you reach failure, drop to 80% of heaviest set of 5 and restart linear progression.
2) Romanian Deadlift (RDL) (3×8 @ same weight)
Add weight from last week – should be moderately heavy (aim for 85% of max clean)
Conditioning: Row WOD
With a partner on a shared rower, complete the following for time (25 minute cap on main clock):
Rx (complete only if your avg. 500m pace is under 2:10 for a 1K):
2000m Row – switch every 1000m
2000m Row – switch every 500m
2000m Row – switch every 250m
Scaled (complete if your avg. 500m pace for a 1K is over 2:10, or you don’t know what your pace is):
1600m Row – switch every 800m
1600m Row – switch every 400m
1600m Row – switch every 200m
*Get final finish time off main clock, not rower*