Tuesday, February 18, 2014

Training: 2/14/2014




Training:
For time @100%:
Row 250m
15 KBS 70lb
25 Burpees
15 KBS 70lb
Row 250m
Time: 3:52
--12 min recovery--
3 rounds for time @95%:
100 DUs
25 cal AD
Time: 7:12

Notes: Warmed up with a heavy deadlift to potentiate the interval built up to 435 fairly quickly and called it there.  Felt good.  Warmed up for the tester by hitting row into burpees.  About a 45sec hard interval twice through, then got to work.  I was worried about the KB swings, but they felt fine.  Burpees were rhythmic, no too fast but not slow.  Back to the KB swings and finished them no problem.  Tried to push hard on the row at the end.  My forearms were burning pretty good at the end.  Overall, I think the speed on the rower was the biggest limiter.  I was holding just over a 1:30 and this is just too slow for something like this.

Underestimated the second tester.  Thought this would be shorter than 4min (like the first tester).  Boy was I wrong.  Went out way too hot and paid for it.  Lesson learned.  Double unders were a bit sloppy and may need some touches there.  Airdyne sucked and really burned my quads.

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