For time complete:
Push press, 21 reps (65/50kg)
Push press, 15 reps
Push press, 9 reps
Post finish time and any scaling
Compare to 200727, 170519, and 141222
Push the pace today on the row… don’t treat the rowing like a warm up to some relatively heavy presses. And yes, these presses are heavy enough to need 2-3 sets per round. Once that barbell hits the ground after 21, 15, 9… get right into the seat, strap in and GO. Not as if you’re going to set a 500m PR… but as if every stroke counts. This couplet intentionally ends on a row. You KNOW you’re done and the idea is to really get after the pace on that final 1k! At your workout load, you should NOT be able to get more than 10-12 reps in a given set… while you are fresh! So you get the idea that the presses will be done in about 3 sets (most likely). Take the first few stokes on the row as you gain your composure and understand, truly, that you WILL die someday… but it won’t be as a result of pushing hard on today’s workout! Be brave. When you have about 100m remaining of the first 2 row sets- start to back off and get ready for the barbell work. On your final set of row- finish strong. Substitute the rows with 400, 600, 1000m run or .7, 1.0, 1.7 mile bike. Ski substitutions are the same as the row.