Week 7, Day 2
HRV: 91.0 (-4/Green)
Heart Rate: 54.4
AM
5X
1000m Row @ 75%
rest 3 minutes
PM
AMR in 25 minutes @ 80%:
800m Run
15 Wall Balls
10 Burpees
5 Ring Dips
rest 10 minutes (consume BCAAs + Carbs)
AMR in 25 minutes @ 80%:
500m Row
3 Muscle-ups
10 GHD Sit-ups
20 Walking Lunges
30 Double Unders
rest 10 minutes (consume BCAAs + Carbs)
AMR in 25 minutes @ 80%:
400m Run
10 DB Squat Clean Thrusters @ 25#/hand
10 Pull-ups
Results
AM
3:50.5 avg time, 1:55.3 avg pace, 28 avg s/m
I felt good going into this, body was a little tired from yesterday but not too bad. Holding 1:55 was pretty easy, and felt about 75% effort. Focused on technique and keeping good posture/breathing form on these sets. Happy with how they felt.
PM
Part 1) 4 rounds + 600m
Part 2) 6 round + 500m/3 reps
Part 3) 7 rounds + 400m/7 reps
Kept a consistant pace on part 1 running the 800ms between 3:50-4:15 each time. Part 2 was tough, but I maintained a 2:03-ish pace on the rower and completed all the movements unbroken (except a few misses on the early double under rounds). Part 3 got really hard mentally because I was tired and pretty worn out at this point…but I was able to keep and maintain pace finishing each round in about 3:10-3:30 with everything unbroken. This was a tough session for me. I was pretty beat up afterwards…just super tired. Consumed a lot of food tonight.