AM
60-90 min skill session (snatch/oly/advanced gymnastics…target YOUR weaknesses)
PM
Row 10 min z1
+
row 30 seconds @85%
row 30 seconds easy
x36
(rest 3 min bw sets 9/10, 18/19, 27/28)
+
Row 10 min z1
-
back2back
AM: 20m skill work complete. Short on time and row is going to take a while.
PM: Avg 150-160m on 85%. Lowered damper to 6 for higher SPM.
2405m: Z1 @ 12k ft
2359m: interval 1
2344m: interval 2
2303m: interval 3
2318m: interval 4
2282m: Z1 @ 12k ft
Total: 14011m
My butt hurts and fluid blisters on hands from this one.
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