Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post times and experiences to comments

Comments

  1. 250m: 55.8 (goal pace 1:51)
    500m: 1:57 (goal pace 1:57)
    750: 2:04 (goal pace 2:04)

    8:35, banded strict PLU to save hands

  2. White Ape says:

    Skill:
    250m – 1:30 goal, 1:30.8 actual
    500m – 1:35 goal, 1:35.4 actual
    750m – 1:40 goal, 1:41.7 actual

    CWOD:
    5:05 Rx+ option
    12-9-6 @75#, 20# PLU

  3. Skill-
    250- 2:22.8 – 2:20 actual
    500- 2:29.4 — 2:26 actual
    750- 2:36 — 2:31 actual.

    I’m all over the place…
    CWOD- I can’t remember but I think it was like 6:41? Maybe I’m making that up?
    I did 25# DB- kipping for the first 21 pull ups then felt my hands starting to rip so I did the rest with banded strict.

  4. Muffin Man says:

    Skill:
    250M Row: Goal – 1:32.6 pace, result – 1:33.4 pace
    500M Row: Goal – 1:37.8 pace, result – 1:37.2 pace
    750M Row: Goal – 1:43.5 pace, result – 1:43.6 pace

    CWOD: 6:31 with 55# KB for DB snatches

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