Week 3 is going to look almost exactly like week 1. Why? I picked two different days of lifts and switch them on Monday and Wednesday, so you can place more emphasis and go heavy on the Monday lift and on Wednesday you can listen to your body and either go heavy or go for speed. By mixing the lifts on Monday or Wednesday, you develop familiarity with the lifts and make incremental improvements in technique and ability.
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
Complete 5 reps of each with a walk back recovery
5m Quick Steps into 5m Acceleration
10m Skips for Height
10m Skips for Distance
10m Falling Start Sprint
5m Back pedal turn 180 degrees into 5m Acceleration
Hang Snatch. 5 (sets) x 3 (reps).
Push Press. 3 x 12
Back Squats. 4 x 6.
Drop Down Push-up. 3 x 6
Single Leg Romanian DB Deadlift. 3 x 8 each leg.
Interval Rowing. Complete 12 reps of 40 seconds rowing for calories and rest 20 seconds.
Upper back, lower back, calves, glutes and hamstrings.
Rowing is all about the legs driving at the start of the stroke. A big leg drive leads to better results on the rower and on the field. On another note, calories is simply a count like meters, it is not actually the amount of calories an individual on the rower is using.