6.1.2022
Warm-up
[3:00-12:00]
3 Rounds -- Increase pace per round
1:00 row
7 rolling splits
7 Goblet Squats
7 Russian KBS
21 single Unders
Specific Prep
[12-20:00]
Deadlift - Build to starting weight
Weightlifting
[20-30:00]
Deadlift (10 reps x 3 sets; every 3:00)
Build to a tough set of 10 for the day
Looking for unbroken TnG sets of 10 today
Specific Prep
[30-35:00]
Row for cals: Specific for cals, power and effort makes a difference, so today, keep that power up on the rower.
Prep:
Row 5 cals at moderate pace
Row 5 cals at workout pace (a bit hotter than "moderate"
Sit Ups: Full ROM = back on ground and hips and shoulders stacked at the top.
PREP
5 practice reps
Double unders: Small circles with the wrists and keep shoulders back and down
PREP
30s practice
Metcon
[35-55:00]
Rowing Annie (Time)
For Time (20:00 CAP)
50-40-30-20-10
Row cals
Double Unders
Sit ups
Rowing Annie Build (Time)
For Time (20:00 CAP)
50-40-30-20-10
Row cals
100-80-60-40-20
Single Unders
40-30-20-10-5
Sit ups
So the workout will go:
50 Cal row, 100 single unders, 40 situps, 40 cal row, 80 single unders, 30 sit up......
