Duncan rowed a marathon Thursday AM, 42,000 meters!!!

Approximately 3.5 hours!

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 kb snatches 5 each arm

10 OH lunges

10 KB pushups, 5 each arm. 

Workout warmup:

Warmup bench press to 75% then do:

3x3 using heaviest weight per set
3x5 Bent Over Barbell Row using heaviest weight per set
* Alternate lifts each set
 

Workout

For Time:
20 Push Presses (95/65) RX+ (115/75)
20 Bar facing  Barbell Burpees
20 Overhead Squats (95/65) RX+(115/75)
20 Bar facing  Barbell Burpees
20 Power snatches (95/65) RX+(115/75)
 

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every minute, on the minute for 6 minutes (6 sets):
Snatch Grip Behind The Neck Power Jerk + Overhead Squat x 1rep

Build over the course of the 6 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps

*Sets 1-4 @ 75%
*Sets 5-8 @ 80-85%

C.
In 20 minutes, build to a 1-RM Back Squat

D.
Three sets of:
Pull-Ups x 5 reps
Glute Ham Raises x 6 reps
L-Sit x 20 seconds
Rest 60 seconds

Skill:

Do part D of lift program