23k/5; 33k/5; 43k/5; 53k/5; 58k/5; 63k/5; 68k/5 RPE8+; 62k/5 x 2 with pauses (took 22'); beltless
B. Push Press 5RM, then -10% for 5 @RPE7-8 (+2kg last week)
22k/5; 32k/5; 42k/5; 52k/5; 62k/5; 67k/5 RPE8; 62k/5 (took 16'); beltless
C. Accessory Work:
3 Set
60'' Zercher Carry @70kg (-5kg last week, more 15'' than last week)
30 Banded Face Pulls @crossover symmetry hard
10+10 One Arm Upright DB Row @22.5kg (+2.5kg last week)
Zercher @ RPE9; face pulls in crossover symmetry were hard; one arm upright DB row (RPE8+); all beltless
Rest 15'
E. Met Con
FT
5000m row
Initial plan:
19' time target @1'54/500m avg
1st 250m row hard to get flywheel spinning
hang on from 250 to 4500m at objective pace
last 500m increasing pace
Result:
Drag factor 123
spm 27-32
250m hard + hang on around 1'52 to 1'56 avg + last 500m giving it all i had
5000m; 18'45.8; 245.3watt avg; 357cal; 1'52.6/500m avg PR (less 1'14.2 than one year ago)
Ended drooling to the floor :P
Super happy :D
Feeling overall without leg explosion. Some difficulty to sleep well.
Rower result and top sets from OHSq and PushPress
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