Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups*Compare results to November 15, 2019.Workout Strategy Tips
– Go 85-90% on your row. It should be hard but you shouldn’t fall off the erg when you are finished.
– Practice nasal breathing during the transition to the thrusters.
– Set a goal with the thrusters, whether it be unbroken, 2 sets of 25, etc. and stick to it! Find a rhythm and use your hips to drive the bar overhead!
– For the pull-ups, if you can’t do 30 unbroken, CLUSTERyour reps. If you’ve practiced and know your limits for those movements then you will be able to utilize the cluster to allow yourself just enough rest to keep moving throughout the workout. Give yourself a countdown (whatever you’ve determined as your needed rest period) then hop right back up. This keeps you in a rhythm to be able to chip away at those reps.
Rest until relatively recovered, and then…
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds*Be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.