Tuesday, November 30, 2010

Training: 11/30/2010

TRAINING:
Row Sprints:
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times (avg. watts: 480)
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times (avg. watts 456)
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
repeat 6 times (avg. watts : 446)

rest 6+ hours

For time:
5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'
TIME: 23:53

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