Dec. 28th

Week 12 / Day 6

3 x 35sec Row ALL OUT, rest 4mins
(Distance / Pace)
1. 222m / 1m18.6 avg/500m
2. 227m / 1m17.1 avg/500m
3. 225m / 1m17.4 avg/500m
+
3 sets @97%:
20sec TnG Power Cleans @145#'s
30sec Lateral Barbell Burpees
*rest 6mins b/t sets
1. 10 reps / 12 reps
2. 10 reps / 12 reps
3. 10 reps / 13 reps
+
10 x 30sec Row @90% / Row 30sec @ EZ Pace- raise rower 6" w/ plates
(Total Distance = 1548m     avg/500m = 1m36.8)
1. 156m
2. 156m
3. 154m
4. 154m
5. 153m
6. 154m
7. 153m
8. 156m
9. 156m
10. 157m

Notes:

- The first part of rowing was good, I'm pleased with the power output.
- I was moving the PC a lot better today.
- good speed through the lateral burpees
- The incline rowing was interesting, zero rest on the legs even going at a EZ pace.