3 February

Training (9a)

Open workout 14.4
*1+12 calories
*This was pretty close to what I got last time I did this, maybe a few cals more. T2B were about the same, U/B on WB, cleans were fast singles and actually felt pretty good which is usually where I hurt in this workout. Muscle-ups felt tired. Went 7-11-14-17-20. One less set of those and I probably would have gotten high 20s on the rower. 


PM (4p)

Row 30 min @140-160bpm (damper @10, <18 strokes per min, pull
aggressively and as hard as possible while maintaining low stroke
frequency and keeping hr lower than 160)
*Made it about 6,800m. This was pretty miserable. I have never rowed like this and it was tough on the low back and biceps. Was about 14-16 S/M and pace was around 1:54. 

+

15 min mobility work
*Complete