Yesterday I already had sore quads when I rolled out of bed. Walked 18 holes on the golf course. Today at noon I was out in the garage for some rowing.
Year of the Engine – Interval
10 Rounds
- 1:00 Row
- 2:00 Rest
Really had no idea on a pace for this since none of the other interval work has been similar. I picked 1:35/500m based on a guy on BTWB who always beats me. My actual pace was 1:34.9 every round for 316 meters. My stroke rate was 33-34 every round and 35 on the last one. It was good to be back on the rower after not using it for over a week.
Went to the 4pm class.
Warm-up
- 3×10 Reverse Hypers (160#)
- 400m Run
- Burgner Warm-up
- Power Snatch
- 3×75#
- 3×95#
Conditioning
E7M – 5 Rounds
- 400m Run
- 400m Row
- 15 Pull-ups
- 3 Power Snatches
I averaged a 1:50 pace on the rower, did 8-7 for every round of pull-ups, and went 115-125-135-145-155# for the snatches, which were all touch-n-go. With the 155, I had to stop at the hip and reset for a second. I think it’s been about 6 weeks since I’ve done a snatch, when I first strained my calf. The three pulling movements in a row was a challenge.
Nick Momrik's Fitness Logs 