The middle of my back is sore. I’m guessing it was from the C2B. Went to the 4pm class today.
Warm-up
- 1:00 Row @ 20 s/m
- 15 Air Squats
- 1:00 Row @ 26 s/m
- 15 Air Squats
Strength
Back Squat
- 10×45#
- 5×95
- 5×135
- 10×165
- 10×185
- 10×195
- 10×205
- 10×215
Got up to what I hoped for based on what I’ve been lifting and estimated maxes. Still feels weird and uncertain. I wore my belt for the last 2 or 3 sets.
Conditioning
5 Rounds
- 300m Row @ 2k pace
- 200m Row @ 3-6 seconds/500m faster
- 2:00 Rest
I guess the program has some rowing focus for the next month, which will be fun. I missed the 2,000 meter test last week, so decided to go off a 7:00 time, since I’m pretty sure I can’t match my 6:43.3 PR right now and my 2k test on the Ski Erg was about 10 seconds slower than my best. Plus 7:00 makes calculations easy. So I rowed at 1:45/500m and then picked it up to 1:40. My times were 1:43, 1:43, 1:42.9, 1:42.7, and 1:42.5. Love that consistency!
