9/18/2018

A. CS Protocol
Done

500m Row @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Assault @225w
1:00 Assault @275w
1:00 Assault @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x4 sets
Held a 1:57/500m pace on the row for each set. I made it to 425W on the first set. For the remaining three sets, I made it to 375W and a few seconds into the 425 W time period, but it was  maybe 10-20 seconds. 

10-15 Min progressive cyclical cooldown, then....
Perform 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
done