November 5, 2026
Daily Session — November 5, 2026
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Warm-Up
General (6:00): 2 Rounds: 250 m Easy Row 10 Air Squats 10 Good Mornings (empty barbell or PVC) 10 PVC Pass-Throughs 8 Push-Ups 10 Hollow Rocks Specific (11:00): Row technique, 2:00: 10 Legs-Only Strokes 10 Legs + Body Strokes 10 Full Strokes (legs, body, arms) Then 1:00 Row building from easy to hard pace With an empty barbell: 5 Front Squats 5 Push Presses 5 Thrusters Build to workout weight: 3 Thrusters at ~50%, 3 at ~75%, 3 at workout weight (95/65 lb Rx or 65/45 lb scaled) Then 2 Rounds at workout pace: 5 Thrusters 6/5 Cal Row Self-check: if the 5 thrusters at 95/65 lb are unbroken with a smooth bar path, and you can row the 6/5 calories hard without your legs or breathing falling apart → Rx. If the thrusters are slow or you have to break the set, take the scaled load.
Coach's note: Primes the quads, hips and shoulders for 40 thrusters and the legs and lats for 4 rounds on the rower. The row drill matters because leg drive on the erg is the same hip and knee extension you need to cycle thrusters. If the 95/65 lb thrusters felt crisp in the pace rounds, go Rx; if they stalled at the top, scale and keep the pace.
Strict Pull-Up
Every 2:00 for 8:00 (4 sets): 5 Strict Pull-Ups Intensity: RPE 7, with 2-3 reps left in reserve each set. Full hang at the bottom, chin over the bar at the top. Scale with a banded pull-up, a slow negative or ring rows.
Coach's note: A pulling pattern the workout barely touches, so your legs and shoulders stay fresh for the thrusters. Keep it at RPE 7; the lats still need to hold position on the rower, so don't grind sets to failure.
Full Throttle
4 Rounds for Time:10 Thrusters (95/65 lb)12/9 Cal Row
Coach's note
- Stimulus
- Fast threshold effort, about 6-7 min at Rx. Hard from the start, but not a sprint: if you redline in round 1, the thrusters fall apart in rounds 3-4.
- Muscles
- Quads, glutes and shoulders on thrusters, then quads, glutes, lats and back on the row. Legs get hit twice every round. Pull-ups earlier leave your lats a little tired.
- Strategy
- Thrusters 5-5 every round, with a quick breath in the rack. Row 12/9 cal hard but smooth, about 35 s, legs first. Keep each round near 1:30. Round 4: empty the tank on the row.
- Scaling
- Stay in 4:30-6:30. Use 8 thrusters (65/45 lb) and 10/8 cal row as written. If the bar still slows you, drop the load, not the reps, and keep the row steady.
Cool-Down
3:00 Easy Row or Walk Log your score. Then: 1:00 Foam Roll Quads (each leg) 1:00 Couch Stretch (each side) 1:00 Front Rack / Lat Stretch on the Rig (each side) 1:00 Overhead Triceps Stretch (each arm) 1:00 Child's Pose with Arms Reaching Long
Coach's note: The quads and hip flexors did the work in 40 thrusters, so the foam roller and couch stretch target exactly those. The rig lat stretch and triceps stretch open up the shoulders and lats after the front rack, overhead presses and rowing. Child's pose eases the lower back after repeated hinging on the erg.
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