*The goal here will be to target the 1:30 Row @ Warmup Pace and 1:00 Row @ Goal Pace for the Day
Power Clean Prep
3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
Power Clean
Conditioning
For Time:
Every 4:30 x 5 Sets
25/20 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
Goal: Row in 1:30 / Sets Sub 3:30
Score: Sum Total Interval Time
RPE: 8/10
These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.
Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work
RPE: 8/10
Primary Objective: Execute technically sound singles at all loads, especially the 90% set
Secondary Objective: Maintain a consistent row pace without compromising barbell focus
