BLACKBOARD – 10 December 2014
Workload:
A1. 1000m Row (70% Effort)
Then:
B1. 4 Rounds of 500m Row:
*Make your work to rest ratio 1:1. Try walking during your rest time.Then:
C1. Cool down Bike for 8 minutes (65% effort)
Notes: Enjoy. The goal for the splits is to not deviate more than 5% from your first 700m row. You want the pace to be around 115% the pace of a 500m sprint. So if your best 500m is 120s, then a pace of 132 (2:12/500m) would be appropriate.
4x400m run
2:10
2:09
2:06
2:03
try not to laugh
Did the front squats from Monday’s.
255x2x5
Then for fun I wanted to see how long and how few sets I could do 100 double unders, twice.
First set
73/27 in 1:21
Second set
50/50 in 1:11
Stretching