GG #2 run through + single leg strength/accessory + Row En2
2-3 shortened rounds at game pace.
Something like
30 cal row @ 1 stroke/pull
30 wb (15/15)
20 s2o (15/15)
20 box jump step down
Rest walk 5-6 min
Round 1
30 cals at 1:29
30 wall balls @ 2:46 (15/15 w/12 second rest)
30 s2o @ 4:14 (15/15 w/20 sec rest)
20 box jumps @ 5:36
Round 2
30 cals @ 1:28
30 wall balls @ 2:48 (15/15 w/14 sec rest)
30 s2o @ 4:47 (9/7/7/7 w/20 sec avg b/t breaks)
20 box jumps @ 5:50
Here’s what I learned today,
Felt major shoulder fatigue in round 1 of the big sets of s2o, this also slowed down my box jumps big time, if I can tighten up that rest on the smaller sets I can stay fresh and move faster on the box jumps. I need to get back to that s2o to have a competitive score and based on my strengths and weaknesses I must maintain good consistency and good work to rest ratio with s2o and box jumps.
Rowing – never dipped below 1156 cal/hr, most of the time I was around 1250. I was comfortable there for sure. Getting into round 2 I can push that a little bit.
Wall Ball – I’m thinking we can get away with 20/15/15
Good long warm up getting the aerobic system jazzed up will be super important
Goal will be to hit this a little earlier in the day when I have access to AC and as expected afternoon temp on Monday will be 115.