Thursday January 15th

General Prep
3 Sets: For Quality
1:30 - 1:00 - :30 Row (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up
Specific Barbell Prep
2-3 Sets
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
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3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
Power Clean

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“Under Pressure"
For Time:
Every 4:30 x 5 Sets
25/20 Calorie Row
Power Clean (all reps as singles)

Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time

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Level 2:
For Time:
Every 4:30 x 5 Sets
20/16 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time

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Level 1:
For Time:
Every 4:30 x 5 Sets
18/14 Calorie Row
Hang Power Clean

Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Score = Total Working Time
Masters 55+:
For Time:
Every 4:30 x 5 Sets
18/14 Calorie Row
Power Clean

Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Score = Total Working Time

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Goal: Row in 1:30 / Sets Sub 3:30
Score: Sum Total Interval Time
RPE: 8/10

These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.

Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work
RPE: 8/10

Primary Objective: Execute technically sound singles at all loads, especially the 90% set
Secondary Objective: Maintain a consistent row pace without compromising barbell focus

Workout Strategy
“Under Pressure” blends aerobic fatigue with precision lifting. The row should sit firmly at an RPE 8 "hard", but controlled, creating some lower-body fatigue without pushing you into panic breathing. The row sets the stage for confident, repeatable singles on the barbell. The Power Cleans are meant to be quick singles today. Treat each rep with intention: reset your grip, breathe, and commit to clean mechanics. The 90% set is the limiter and demands focus and intention, especially in the set-up. Do not rush these reps. The final 50% set is your opportunity to flip the switch and finish aggressively, pushing pace while maintaining sharp positions. Athletes who respect the early pacing will feel strong and composed when it matters most.

Movement Modifications / Adjustments
Row: Reduce Calories / or move to an equivalent machine of choice today that keeps us in the 1:15-1:30 range for each row set
Power Clean: Reduce Percentage / Cap Top Set at 80% / Adjust to Hang Power Clean

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