Stayed up later than I’d like, but got up and went to the 9am class.
Warm-up
- 400m Run
- Stretch
Conditioning
Partner Workout
- 5 Rounds
- 10 DB Snatch (50#)
- 20 Burpees
- 4 Rounds
- 20 Box Jumps (24″)
- 40 Pull-ups
- 3 Rounds
- 30 Calorie Row
- 60 Wall Balls (20#, 10′)
I teamed up with Tom and we crushed! For the first four rounds of snatches one person did them and then we split them 5-5 in the fifth round. Burpees were split 10-10 each round. Box jumps were split 10-10 each round and we alternated sets of 5 pull-ups. Those pull-ups started feeling hard in the 2nd round! We split the calories 15-15 every round. First two rounds we alternated 20-20-20 on the wall balls and then 30-30 to finish. Took us 25:51, well under the 35 minute time cap. That felt really good!
I might have aggravated my back a little bit with the snatches. I could feel it on the box jumps, so I went a little bit slower. It felt good for wall balls though.
I was planning on doing my EB work later tonight, but my dad made a last minute decision to come down and watch the Masters, so I got it done before lunch.
Engine Builder – Interval
2 Cycles
- 8 Rounds (Tabata)
- 20s Row
- 10s Rest
- 5:00 Rest
I had no clue on a pace for this. Maybe something faster than a 1k PR pace? Sounded good to me, so my goal pace was 1:30/500m.
That was a terrible strategy!! I underestimated how much energy is required to get the flywheel up to speed each time, especially on such short rest. New goal for the second cycle was a 1:38 pace. That worked out much better!
My meters were:
108-110-106-98-95-96-97-97 (807)
103-102-102-102-101-101-100-102 (813)
When I hit my average at exactly 1:38 it was 102 meters. Consistency is key and worked out to more meters. I took a look at BTWB and people must use the clock when they do a Tabata row instead of programming the monitor, allowing them to get a lot of carryover meters every interval. 800 meters is only like the 40th percentile!
I did a real slow 1,000 meters in 5:00 to cool down.
I’ll be watching the Masters the rest of the day.
