We are on Week 2 of focused training block centered on rowing and running.  My plan is straightforward—3 rowing sessions and 1 running sessions per week, structured around evidence-based protocols designed to build capacity and efficiency in each movement. I will list additional skill work at the bottom

Row Session #5

Warm Up:
10 min General Warm Up

Then

8 Sets: 
2:30 min Row @95% of 2k Row Avg Watts
2:30 min rest

After set 4, rest for a full 5 minutes, then complete 4 more sets for a total of 8 sets

Running Article: 

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00334.2012

Rowing Article:

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.803430/full

Skill Work: Strict BMU

8 Sets of 2 Negative C2B rest as needed b/t sets

3 Sets of 8-10 Banded Pull Up
Rest as needed b/t sets

CAP Programming:

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.