5/5
Part 1
Rope climb tech work – 5-6 min
Can get touches tomorrow with workout 1 prep
+
Deadlift warmup – build to a single @ 9/10 RPE, as moving well for the day, no big grind. Picture leaving at least 10lbs in the tank
405 – this was a my perception vs what someone else would’ve see had they watched or i video, it felt about like an 8 or 9, but in reality there was no grinding, it had constant vertical acceleration. Now of course the difference will be the previous 8 singles when I get to that point.
+
Quick TNG clean prep @ 135lbs, do 2 sets of 5-6 TNG reps working on hitting the standard well and moving efficiently
done
+
EMOM x 4
1 deadlift
*by set, we can go something like 315-335-355-375
*after the last rep, immediately move to 135lbs bar and do as many cleans as possible to the 30 sec mark on the clock
Done + 7 reps – done as all singles
(rest as needed/able)
Part 2
1 set for time @ 85-90% effort
750m row
35 thrusters @ 65lbs
25 chest to bar pullups
500m row
*we just want to get a feel for the movement combination and how the thrusters and pullups feel, so we can come up with a strategy for pacing and rep scheme as needed
*capture the time this took and rep scheme used if you broke anything up
Forest row was about 1:49-1:51 for the first 250 then i pulled back to around 1:55-1:58 didn’t force the issue, was going about 20-22 spm and focusing on leg drive. Thruster did 20 & 15, and CTB did 8/7/5/5 – didn’t rest long between the last 5’s a little bit longer but between the 8 to the 7 and the 7 to the 5. But i hated how i felt going back to the row. It was work to keep it between 1:56 and 1:58 so I’m glad I pushed this a little bit here with these numbers.