@ 3:00pm
a) 500m row @ z1
30 calorie AD @ z1
mobility
completed. good warm up. body was a little stiff when starting, made sure to get everything good and loose, plus get a sweat going, prior to starting the conditioning portion.
b) for time:
1000m row
100 calorie AD
750m row
75 calorie AD
500m row
50 calorie AD
250m row
25 calorie AD
23:40. mental go with this one. the rows were 1:44 pace (1000m), 1:48-1:49 (750m), 1:46-1:47 (500m), 1:45-1:46 (250m). the watts for the airdyne fluctuated between 246 and 274 during the 100, 75 and 50 rounds and then reached well over 400 for the last round of 25 cals.
c) EMOTM 1-rep strict press ladder
--> start @ 115# (add 10# per set)
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225. 5# PR with 225# here. stopped after this set, felt the form going down. real happy with 225#. bodyweight has gone down and weight on lifts going in a good direction.
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