Friday, November 20, 2009

Power

Warm Up:
5 min easy row at 2:38/500m

I try to hold that pace but it's not getting any easier yet.  I have been rowing a lot lately because I'm a little focused on my 500m time, 2k and 5k times.  I am primarily focused on the 2k and how 6 weeks of tabata work is going to effect it.

WOD:
10x 100m sprints
Rest 60" between efforts (active rest)

I set the erg for 100m repeats, but after 6 or so, the rest period was not enough so I finished out the last 4 at 60" rest

I held about 16.5 or so for each 100m which is roughly 1:24 +/-.  When there is only about 10 strokes, the avg. gets kind of whacky.  There were some that I went sub 1:20/500 others that I couldn't get enough power to the wheel.

Then:

"Jonestown Sprint"
Push Press @ 75#
Burpee Pull Up
20-10

This was a test that I decided to do a little early.  Next month is a Power-Endurance focus and I'm going to use this a my litmus test.  I finished in 4:11.  I expect to see that improve by the end of December.
Maximus does this in 2:56 back in Sept 25, 2009
and again on July 14, 2009 in 3:09!!!!

No Tabata Set today, I'll have to make it up on Sunday.

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