Author Archives: admin
Wednesday – Saturday – 4/12/2023 – 4/15/2023
4/12 2 sets 3 min row @ 2:00/500m pace, directly into Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion … Continue reading
Tuesday – 4/11/2023
Row 5 min @ 2:00-2:05/500m, display on force curve + Row 1.2k repeats first 500m @ 1:55/500m 500-800m @ 1:52/500m 800m-1200m @ <1:50/500m rest 2 min x 2 rest 8 min x 2 1:55.3-1:52.8-1:46 —- 1:54.3-1:52.0-1:46.3 1:56.3-1:52.5-1.45.7-1:55.9-1:52.6-1:46.1 + 5 min … Continue reading
Monday 4/10/2023
4/10 A – Double barrel front squats 8 sets of 4, build from last week, rest 2-3 min 195x 3 205 x 4, 215 x 1 – 205 was very manageable but that last set at 215 was a grind … Continue reading
Wednesday 4/5/2023 – Saturday 4/8/2023
4/5 2 sets 3 min row @ 2:00/500m pace, directly into Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion … Continue reading
Tuesday – 4/4/2023
Row 5 min @ 2:00-2:05/500m, display on force curve done + Row 1k repeats first 500m @ 1:55/500m 500-650m @ 1:52/500m 650m-1000m @ <1:50/500m rest 2 min x 2 rest 8 min x 2 1.1st – 1:55.7 – 1:52.0 – … Continue reading
Saturday 4/1/2023 – Monday 4/4/2023
4/1 Class overlap + 25 min zone 2 bike erg Fun little emom with michelle – really grindy on the front end but worked on speed and turnover in the back end EMOM x 35 1st – 15 ski cals … Continue reading
Wednesday & Friday 3/29/2023 – 3/31/2023
3/29 Did early – had a busy day and everything was just as hard today as it was last week. Its still the exhale, however this week, i was better at tolerating being uncomfortable during that exhale. Last week would … Continue reading
Tuesday – 3/28/2023
Row 5 min @ 2:00-2:05/500m, display on force curve + Row 1k repeats first 500m @ 1:55/500m 500-750m @ 1:52/500m 750m-1000m @ <1:50/500m rest 2 min x 2 rest 8 min x 2 Paces ——- 1st 1:55.3 – 1:52.0 – … Continue reading
Monday – 3/27/2023
3/27 A – Double barrel front squats 6 sets of 6, build as you go, rest 2 min 155-175-185-190-192-194 – the 30sec less rest made a huge difference and i really felt it going from the 2nd and 3rd sets … Continue reading
Saturday – 3/25/2023
3/25 Class overlap For time 50 ski cals 80 box jump over @ 24” 60 deadlift @ 135 50 bike erg cals 40 lateral burpee over bar 20 front squat @ 135 50 row cals 20:07 – really wanted sub … Continue reading