Weekly score: 7
AM - MAP Low %'s - high volume
Row 5k @ 75% - damper 3
time = 22:01.4
average/500m = 2:12.1
Did a few power strokes every 500m to get the pace down so most of the time I was rowing slower than 2:12, but just trying to trick the machine. Felt good throughout, but still not sure how I would pace this if I were trying to row a 5k for time, long rows are a little tricky.
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10 min rest
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20 minutes @ 75%:
10 Push-ups
10 unanchored Sit-ups
10 DL @ 95lb
10 Box Jumps - 20" - step down
100 Jump Rope Singles
6 rds + 6 DL
Jump rope singles took a few rds to get the rhythm down. I got the last set unbroken but the reps are not very fast.
PM - Z1 Running
10-15 minutes ankle, hip, and glute stretching
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20 minute Run @ 75% HR
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15 min Ice Bath
Completed the stretch and run, no access to a tub today
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