Day 1) Technical work. Focus of the session is to work on proper body sequence during handle movement from the finish position to the catch.
In other words, after you were set at the finish position, start initiating the movement of the handles away from the body first followed by the trunk movement. After hands start moving away, use core muscle to pivot forward (rock over) . It is also important that during rock over phase we pivot around the hip and not with lower back.
Day 2) Warm up for 3000m. During warm up be focused to work on technical skills as well as power pieces at R22/24/26/28 to prepare for the pieces.
