A – Snatch balance x 1/OHS x 2 – rest 2 min x 5 sets
175-185-205-225-235
B – CO Sym snow angels x 4 from standing and 4 from squat, rest 90 sec x 4 sets
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done
E3MOM x 5
Row 40 cals
1:54.7 – 1224 – 23spm
1:51.7 – 1249 – 24spm
1:34.7 – 1493 – 29spm
1:45.7 – 1344 – 28spm
1:46.6 – 1324 – 26spm
After the first 2 I decided to stop dicking around and see if I could maintain high output after really getting after it. As can see I dropped over 1000 watts after really trying to get it, so it was good feedback and awareness of what I could sustain at higher end power.
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E3MOM x 5
AB x 36 cals
1:55
2:00
2:04
1:55
2:00
Wanted to quit, wanted this be over in the worst kind of way. Played around with different pacing/strategies to make this less painful (you know how we are, gaming everything). Bottom line it hurt but what I did find out from set 4 & 5 was that I could hold 550-650 Watts longer than I wanted too.
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E3MOM x 5
Ski x 32 cals
1:55
1:59
2:00
1:55
1:49
2&3 were a feel of muscle endurance. Aerobically I felt fine but lats and tris were done and didn’t want to push as hard as I wanted to. And then I found a mental way to try and focus.
Mindfulness practice on the last 2. It worked really well in this scenario. (Closed my eyes and only listened for my breath and the flywheel. For much of it I didn’t even count the strokes just focused on those small details, opened my eyes every so often to see where I was at.
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10 min mobility work
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10 min breathing