Monday, December 15, 2014

Training: 12/13/2014

Training:
15 min aerobic warmup - include 2 x 3-5 reps of Pseudo Planche Pushups (straddle) w/Hover
+
10 rounds:
Row 1 min @80%
rest 20 sec
AD 1 min @80%
rest 20 sec
--3 min recovery when complete--
8 rounds:
Row 1 min @80%
rest 20 sec
AD 1 min @80%
rest 20 sec
+
10 min c/d

Notes: Warmed up with a mile run, then got to work.  Rowing felt great today and was holding between a 1:52-1:54 for all sets.  Airdyne was a little rough as the localized burn in quads kept me at around 220-240 watts.  Overall felt good and wasn't overly challenging.  Hit some planche work afterward and then played a flag football game in the afternoon.

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