Fri May 23 "In Too Deep"

Move

1) Back Squat: 3 x 6 Building

2) 15 Min AMRAP

5-4-3-2-1 Thrusters
200m Row
Rest 30 Seconds

* Restart the Thruster Reps When Down To One Rep

Train

1) Back Squat: 3 x 6 @ 75%

2) In Too Deep

For Time (15 Min Time Cap)
10 Thrusters (135/95)
400/360m Row
8 Thrusters
400/360m Row
6 Thrusters
400/360m Row
4 Thrusters
400/360m Row
2 Thrusters
400/360m Row

Stimulus

1) You will be working through your three sets of 6 reps at the same weight. Aim to maintain 75% over all three sets. Focus on breathing and bracing through each rep, while moving smoothly. These should not be maximal sets and you should not have to grind through the last reps.

2) You will be alternating through a descending rep scheme of thrusters and a fixed distance row in this VO2 max workout. Your rowing will largely dictate the intensity of this workout. The thruster weight should be a weight you will be doing unbroken every single set, so your rowing intensity will determine how hard they feel. Do not exceed 75% of your 1RM thruster weight.

Extra Credit

AMRAP 5
15 Dumbbell Z Press 25/25
10 Handstand Push Ups

3 Sets:
15 Single Arm Bent Over Row Right
15 Single Arm Bent Over Row Left
Rest 1 Minute Between Sets