Row 5 min easy
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8 rounds
Row 10 sec @ 500m TT pace (or current best estimate)
Row 20 sec @ 2km TT pace (or current best estimate)
rest 30 sec
1:30 & 1:42 avg
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30 1-arm alternating TGU @ 53lbs, not for time
every rep of this was terrible, or at least after the first rep in each arm (only becuase TGU are stupid). Shoulder was a little achy but the stability, control and creating rigidity was pretty good for it today. But with the achyness, I wasn’t able to press out the kb on my left side without some assistance from my right arm. Was good for groin too.
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8 rounds
Row 10 sec @ 500m TT pace (or current best estimate)
Row 20 sec @ 2km TT pace (or current best estimate)
rest 30 sec
1:32 & 1:41
Just could not generate much power today, my legs were so sore and just felt down right heavy. On first set right around the 5th around I started trusting myself that long strokes was going to be just as good, the short time domain created a sense of urgency and felt I had to keep my stroke rate high.
On the second set, I was having a harder time on the 10 sec portion, but on the 20s portion i started focusing on long drives and pulling a stroke every 2 seconds, so this got my output a little higher. That was a good feeling to finish on that note
+
Ski 5 min easy
done