6/6/2023

A1. seated barbell strict press; AMRAP (-1) @90% 5 RM @31x1x 4 sets -rest :45

120lbs - 6, 6, 5, 5

A2. weighted strict pull-up; AMRAP (-1) @90% 5 RM x 4 sets; rest 2-3 minutes

50lbs - 5, 5, 4, 4

Row - 8 x 500m; rest 90sec
#1-4 @ target 2k pace
#5-6 @ building from target 2k pace to 2-3sec /500 faster
#7-8 @ 2-3sec fater than target 2k pace 

This seems very familiar, and I've either done this exact thing or something like it. In either case, I recall having to scale it. Today was no different. While my legs were a bit sore, they still felt like they were in good enough condition to scale this a bit, and I was fully prepared to put myself in a body bag to finish the last two sets. However, I quickly found that even scaled back I bit I couldn't complete this as written. I do not think what I have done up to this point has prepared me for the increase in intensity and the volume of that intensity. What I ended up doing is the following:

500m @ 1:45/500m pace

- 1:30 R - 

x4

Rest as needed

500m @ 1:42/500m

- Rest as needed - 

x4