Wednesday – 10/12/2016 – TTT

A – Strict MU negatives x 5 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 5B – Row 1k @ 1:52-1:54 pace, start a new set every 6 min x 2

3:45 on both 

+(rest as needed after 2nd set)

C – Row 1k Time trial (take this out at 1:28-1:30 for first 100-150m, then back off to around 1:37-1:38 for middle section, then try to kick again last 100m)

Recover as needed

3:12.1

Breakdown by 200m’s

200-1:32.5

400-1:36.0

600-1:37.7

800-1:38.7

1000-1:35.2

D – Box breathing from supine 12 min

this is pretty awesome. Will use this frequently. 

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