Jul-24
AD/Row/Ski
- 10min (4/3/2/1 @ 70-75-80-85% effort)
DROM
- 5-10min
+
30sec
Ski @ target pace for EN3
30sec
Ski @ recovery pace
x4-6
as needed to get to target pace/HR zone
+
3min
Ski @ EN3 (160-170 BPM)
12
Burpees
3min
Ski @ Threshold (170-180 BPM)
12
Burpees
Rest
60sec
x3
Rounds
*first
round should be EN2/EN3 on Ski
Airdyne for 10min w/ escalating wattate outputs for a warm up
DROM - Check
+
5 sets to get into the right ranges...4 and 5 were the right places, 162 - 169 and then 174-181.
+
Rd. 1:
615m / 2:26.3 / 23 s/min
618m / 2:25.6 / 21 s/min
Rd. 2:
612m / 2:27.0 / 21 s/min
626m / 2:23.7 / 22 s/min
Rd. 3:
578m / 2:35.7 / 20 s/min
609m / 2:25.7 / 20 s/min
Was able to stick w/in the right HR ranges, never going above or below for all 3 sets. Was good to finally see that sticking in that 170-180 range was repeatable and still had the ability to "kick" vs. going above that 180 and what that does to my ability to do work after. All the burpees were UB, meaning a nice steady rhythm, never stopping.
DROM - Check
+
5 sets to get into the right ranges...4 and 5 were the right places, 162 - 169 and then 174-181.
+
Rd. 1:
615m / 2:26.3 / 23 s/min
618m / 2:25.6 / 21 s/min
Rd. 2:
612m / 2:27.0 / 21 s/min
626m / 2:23.7 / 22 s/min
Rd. 3:
578m / 2:35.7 / 20 s/min
609m / 2:25.7 / 20 s/min
Was able to stick w/in the right HR ranges, never going above or below for all 3 sets. Was good to finally see that sticking in that 170-180 range was repeatable and still had the ability to "kick" vs. going above that 180 and what that does to my ability to do work after. All the burpees were UB, meaning a nice steady rhythm, never stopping.
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