Morning: Arlington
Row 5K
22.48.0
Notes: First time experimenting with a true recovery row. I kept it at a very comfortable pace -- approximately 2.15/500 meters at 17 strokes/minute. Goal was threefold: (1) recover the legs; (2) build aerobic base; and (3) increase volume on the rowing machine. I'll use this as a baseline for my 5K rows going forward. Goal for next session will be to keep pace below 2.10/500 meters with a slightly higher stroke rate.
Evening: CFDC
4 x 3 hang clusters + 3 broad jumps
115, 135, 145, 155
Metcon: Complete 2 rounds of:
Row 90 seconds for calories
Rest 90 seconds
AMRAP in 90 seconds of 10 kettlebell swings (24kg) and 10 Ab-mat sit-ups
Rest 90 seconds
100 Push-ups Program (Week 1; Workout 2) 10-12-8-8-12+
Notes: Not a great session, but I got the work in. Not a huge fan of using clusters as an actual strength workout, but it was good to practice hand/elbow positioning coming out of the hole and transitioning to the pressing portion. I can't remember the last time we used the rowing machines, but, of course, rowing gets programmed on the day I experiment with a 5K recovery row in the morning. I was able to complete two rounds during each round of the swing/sit-up portion. Hit 15 reps on my last set of push-ups.
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