PM
Aerobic Prep - 10min
DROM - 10min
+
AD - 30sec @ 85% effort
AD - 30sec @ easy recovery spin
x6
*effort should not be building up lactate just high-end aerobic pacing
+
250m Row @ 2k pace
15 Burpees over the Erg (lateral)
250m Row @ 2k pace
Rest = work
x3 Rounds
Splits - 2:50 / 2:50 / 2:50
+
250m Row @ 2k pace
50 Double-unders
250m Row @ 2k pace
Rest = work
x3 Rounds
Splits - 2:52 / 2:51 / 2:52
I'm mildly content with this. My goal going into this was to be sub 3:00 on all of them and to perform the dubs unbroken. I was successful on both accounts. Happy with that. It didn't get really hard until the 2nd row in the 2nd set in the 2nd round (RD 2 of the 2nd series). Holding 1:42 was quite achievable up to that point. Given how exhausted I've been lately, I'll take this as a positive experience.
+
Cyclical Cool-down - 15min @ EN1
Kyle-
I apologize because I misread everything. I'm not sure as to why I had in my mind that the rest day was yesterday and this stuff was today. When copying and pasting the stuff into this blog, I just now noticed I did this wrong. My bad on that. Won't happen again.
No comments:
Post a Comment