Tuesday, July 19, 2016

Wednesday July 19th 2016

5-10 Minute Z1 Row
+
3 Sets:
100m Row @ 100%
Rest 2m b/w sets
(rest 5m after last set)
+
2000m Row For Time
+
2 Rounds @ low effort
1 Mile assault bike
20m forward bear crawl
20m reverse bear crawl
40m SA DB OHC Carry per arm @low load

Note:
-record lowest pace/ set on sprint
-record time/ avg pace on 2k
-record 30:00 Row time trial to 2k ratio as follows- (2k pace in seconds/ 30m row pace in seconds---> 105s/115s = .95 x100 = 91% )
-record avg HR for 2k is able

  

6 comments:

  1. A. Sprint time 17.1/17.9/17.5 sec - best 1.25.5 - avg s/m 64
    B. 7'43" / 1.55.7
    (most difficult my right leg endurance and left arm - left knee injury)
    C.= 89%
    D. AVG 173bpm (1K) (only remember to turn ON w/ 1k left)

    2Rounds - Done

    ReplyDelete
  2. A. 1:21/17.4 1:22/17.4 1:24/17.4
    B. 7:40 avg 1:54
    - 114/124=92%

    ReplyDelete
  3. A. 20.9 for all 3 sets
    B. 8:37.6, 2:09.4 avg 500m

    C. Made up Monday's 8- 15ft legless seated rope climbs--> modified to 8, seated legless up until full stand to regular rope climbs (no jump) to 15 ft. 11:44

    ReplyDelete
  4. A. 18 1:24
    17 1:24
    17 1:24
    B. 7:19
    1:49/500m avg

    - 17 seconds 1:24/500m
    - 7:19 1:49/500m avg
    - (109/128)*100=85.16%

    ReplyDelete
  5. A. :18 :18 :17
    B. 7:31 149/500m avg

    - :17 -1:24/500m
    - 7:31 1:49/500m

    ReplyDelete
  6. A. 17.0, 17.1, 17.3
    B. 7:30.3. I have never done this for time. Was not sure of my pacing.

    -1:21
    -1:52
    -
    -157bpm

    ReplyDelete