Strength (A) Pause Front squats (3seconds at bottom) 5-4-3-2-1 *Build up on each set.
(B1) Pendlay rows 5-5-5 *3 second pause on the chest
(B2) 3x ME UB t2b *Goal is for linked reps if possible
Additional work 2x 1km rows – rest 2:30 *Slightly less rest then the last few weeks. Focus on a pace that is a few seconds faster again |