Schedule Aug 2 - 14

This week is a hard week, next week is a replenish/low week.
Please find time for weights, if you have not lifted for a while start off easy.
Think about getting a good catch - alternate your top arm and slight lean to try new ways to get a solid catch.
Monday Aug 15 is timed 500m ergs
I am out of town from Thurs - Aug 14.

weights- 3x 12
Primary: bench press, seated row
Secondary: side raises, lat pulldown
Auxiliary: back extensions, weighted situps
Note: with primary and secondary exercises hold the weight at full contraction for 5 sec.

Wed, Aug 3
20 x 20” rest 20” w/tire
30 x 15” rest 45”
90% - 75 SPM

Sat, Aug 6
6 x 1000m
Descend 1-3, 4-6: use a clock to get times
45 SPM

Week starting Aug 8:
Weights- 3x 12
Primary: bench press, seated row
Secondary: one arm rotation pulls, shoulder prehab rotations
Auxiliary: back extensions, weighted situps
Note: with primary and secondary exercises 5 sec. return motion (ie lowering the weight w/ seated row)

weights day 2 – 6 exercise circuit 1' on, 20" rest – not the above exercises

Mon, Aug 8
Capt practice – light
at least 6000m or 2 laps around island
(redfin?)

Wed, Aug 10
Capt practice – light
some short all out speed work
(500m time trial?)

Sat, Aug 13
Lottie - Race hard and fast