Workout
5 RFT
30/25 cal row
20 Thrusters (45/35#)
10 Dips
**Long workout with a lot of time spent on the erg and under the barbell. Dips haven’t shown up in workouts recently, so this is a good chance to focus on that movement. We can all row and thrust, but the challenge with those two movements is timing. We saw it with the sumo deadlift high pull on Saturday, which is similar to rowing. Try to keep the chain/handle level instead of moving it up and over your knees. To do this, make sure the timing of the recovery (handle back up towards the flywheel) is such that the handle passes over the knees before you bend your knees and bring your butt up to the catch. With the thrusters, make sure you’re near full hip extension before starting the press overhead. Mistiming this can lead to loss of power, and make for a jerky motion. On the way back down, wait for the bar to be in contact with the shoulders before starting the squat. Doing this too soon can lead to the bar crashing down on your shoulders. Even at this light of a weight, the bar can start to feel heavy due to the volume of reps.