rowing session

RCC Plan – Week 23 – 2020

Day 1

Warmup

Run 300m
10 V-Ups
10 Push ups
Run 600m
10 V-Ups
10 Push ups

Aerobic Capacity

Row or Ski Erg or Assault Bike

  • Emom 16:00
    01:00 Max Cal
    Min : Ski & Row 16/12 – AB 16/12
    01:00 Rest

Metcon – For time –

2 Rounds
10 – 8 – 6 – 4 – 2
Power Snatch 40KG/30KG
20 – 16 – 12 – 8 – 4
Ski Erg
10 – 8 – 6 – 4 – 2
Pistols
Rest 02:00

Day 2

Warmup

3 Rounds
10 Kipping Activation
10 Push ups
10 Squats

Strength

Back Squats @60% dur 1RM
3 Series of 12 reps
After the last Set
For time
30 Box Jumps
20 Burpees Box Jump Over

Metcon – For time –
21 – 15 – 9
Overhead Squat – Empty Bar
Assault Bike or Row
Dumbbell Snatch 22,5KG (1 rep = Left and Rigth)

Time Cap 09:00

Day 3

Warmup
2 Rounds – 06:00
20 Cal Machine
15 Squats
10 Push ups
5 Inch worms

Strength

Shoulder Press – 20:00
Recherche du 5RM

Metcon
AMRAP 16:00
En Binome

1000m Row (Share)
40 Sit ups Synchro
30 Push ups Synchro
20 Squats Synchro

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Anthony Deghilage
@anthony.degh