Training @ 8:30
A. DB Split squat off bench ~ 16” @ 3011; 6-8 x 3. Rest 1 min b/w legs. 35lbs/40lbsx 8, 45lbs x 6B
B1. Ring dips AMRAP -1. Rest 1 min. 17, 12, 10
B2. False grip ring row @ 31X2; 6-8 x 3. w/full turn out @ bottom.
1. Bottom ring @ nipple
2. ~1” below nipple
3. ~bra line
All x 8. Wrapped wrist for 3rd round as skin was getting sore & didn’t want to add another rip to my hands/arms.
C. 750m row , rest 3 min x 3 Goal: first set 2:15 average-increase over each round. Set/Overall/Pace/250m splits
1. 3:22.3, 2:14.9, 1:07.3, 1:07.5, 1:07.6
2. 3:19.8, 2:13.2 1:06.5, 1:06.1, 1:07.3
3. 3:11.8, 2:07.8 1:03.8, 1:03.9, 1:04.2
2. 3:19.8, 2:13.2 1:06.5, 1:06.1, 1:07.3
3. 3:11.8, 2:07.8 1:03.8, 1:03.9, 1:04.2
No strain on any of these. Can start faster next time. Didn't know what it would feel like, but was good to spend some time on the rower. Before the start of each interval I proclaimed, "I am a good rower!" Felt focused, calm & relaxed on the rower...something that doesn't comes naturally for me, but I'm learning to create a new habits/mindset on the rower.
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