Sunday, January 19, 2014

1/19/2013

10:00 Z1 mixed warm-up of AirDyne, row, ski erg, and handstand walk practice, keep it easy and stay moving throughout
+
10:00 @ 90% of [45 wall ball shots @ 20 to 10' + 90 double-unders + max rope climbs in remaining time]
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3 rounds, goal is both even run times & even row times:
400m run
:60 rest
500m row
:60 rest


complete
+
complete. 7 rope climbs
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2:45/2:01
2:25/2:01
2:35/2:01
subbed 30 airdyne cals for the run since the ground was covered in snow


Breathing was really good today. The wall ball workout went well, I was breathing hard but it was actually the muscle fatigue that got to me first. The 20 pound ball to the 10 foot target fatigued my shoulders, so did the double unders. I broke up the wall ball in 5 sets of 9. I got to the rope with 4:30 left and was able to do 7 climbs. My rope climb technique has definitely gotten worse, I am using way too much arm and not enough legs. For the last part I had to do 30 airdyne cals instead of the run since the ground was covered in snow. That went really well, breathing was good the entire time. It was difficult to keep the airdyne times even since I haven't really done a lot on the airdyne recently and wasn't really sure how to pace it but I tried my best to keep them all around the same time. The rows were great, all the exact same time and felt really good every round. I am really happy with how much my rowing has improved. 

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