Jan. 5th

Week 13 / Day 6

3 x 35sec Row ALL OUT, rest 3mins b/t sets
(Distance / Avg/500m)
1. 227m / 1m17.0 avg/500m
2. 225m / 1m17.7 avg/500m
3. 223m / 1m18.4 avg/500m
+
3 sets @97%:
10 TnG Power Cleans @155#'s- fast reps
20sec Airdyne
*rest 6mins b/t sets
(Time / AD (cals))
1. 44sec / 16 cals
2. 44sec / 16 cals
3. 42sec / 18 cals
+
5min extra rest
+
10 x 30sec Airdyne @90% / Airdyne 30sec EZ
Completed, >25mph, 193 cals

Notes:

- The first part sucked, less rest b/t sets from last week, took me some time before I was able to flush the lactic after the third set.
- The TnG PC, took around 19sec to complete each set. I was able to move it faster than the previous weeks. My Airdyne speed was around 30mph.
- For the 3rd part, I'm pleased I was able to sustain the speed above 25mph.