Tuesday, September 10th

9
Sep

Tuesday, September 10th

SKILL: Rowing
3 Rounds:

30 seconds at 2k 500m pace +10 seconds

30 seconds at 2k 500m pace + 5 seconds

30 seconds at 2k 500m pace

30 seconds rest


Notes

  • Use the building intensity to dial in correct form
  • Test your pacing to figure out your capacity for Jerry.
  • A great goal is 2k PR 500m split + 5 sec.

METCON:

Benchmark: Jerry

1 mile run

2k row

1 mile run


Notes

  • Intent: Today try to hold even pacing. See if you can run even splits on each mile run and hold a steady pace on the row.
  • If you have a mile time add 40 sec to it and try to hold that pace (10 sec/ quarter mile). If you don’t, your pace should allow for even, controlled breathing without becoming out of breath
  • Run straight to your rower and start pulling. Once completed run from rower, not from door,
  • Try to keep breathing slow and steady and heart rate controlled

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