30 January

Training

AM (1020a)

5 TnG power clean 185#
Sprint 100m @95%
Rest 3 min
x4
*37/34/34/34 Seconds
*This felt good, ran inside with a 20m turnaround. 
*Power cleans were super light and fast, both at 185 and 205. 

+
5 TnG power clean 205#
Airdyne sprint 20 seconds @95-100%
Rest 3 min
x4
*1288 Avg Watts
*1238
*1184
*1219
*All 4 were better than last week. They still hurt but weren't as bad. Feel really strong and able to push hard for the entire 20s, watts still climbing last few seconds, no drop off. 

+
Row sprint 20 seconds @100%
Rest 3 min
x5
*Man these hurt. Average row times were: 
*1:13.5
*1:13.5
*1:13.5
*1:16.3
*1:17.5
*These hurt worse than last week probably because of the power cleans instead of DL's. My pull was fatigued from the Power Cleans earlier. The extra one this week made this even more painful. 


*Felt really good this morning. Shoulder and elbow feel alot better. Going to get worked on this afternoon but I didn't feel any discomfort during training. PC felt great, recovered as well as can be expected on the AD and row, feel very confident on both the AD and the Rower.


PM (420p)

Row 2k @85%
Rest 4 min
x3
*7:27(1:51.8 Average Pace)
*7:27(1:51.7 Average Pace)
*7:26(1:51.5 Average Pace)
I used 85% of my 2k PR which was 6:31, this gave me an average pace needed of 1:52. Wasn't too terrible, I didn't warm-up like I usually do which made the 1st row a little harder than it needed to be. Was breathing hard after the last row but recovered quick.