2/13
Hip/knee prep 1-2x through
+
5 min echo bike, nasal breathing only
+
Every 4 min x 12
Sets 1-2: Bike erg 1k @ 1:55-1:57/1k 1:55.7 – 1:55.9
Sets 3-4: Ski 500m @ 2:02/500m 2:00.5 – 1:59.3
Sets 5-6: Row 500m @ 1:54-1:56/500m 1:54.7 – 1:55.1
Sets 7-8: Bike erg 1k @ 1:52-1:54/1k 1:53.0 – 1:51.8
Sets 9-10: Ski 500m @ 2:00/500m 1:58.0 – 1:57.9
Sets 11-12: Row 500m @ 1:52-1:54/500m 1:51.1 – 1:51.1
+
5 min down regulation breathing (feet elevated, head supported)
+
5 rounds @ steady effort (gymnastic volume accumulation)
3-4 weighted ring pullups
12 Parallette pushups
10 feet elevated ring rows
12 dbl DB bench press
Did at gym that doesn’t have rings – 40 and 50’s on bench – also really emphasized negative on the pressing and that made my shoulder feel really good