4/10/2018

A. Crossover Symetry Work 
B. Scap Pull-ups; 8-10 x 3 sets; rest 60 seconds 
C1. Rower Pike Up (slow and controlled) 6-8 reps x 3 sets; rest 30 seconds 
C2. HandStand Trap 3 Press; 4-5 reps x 3 sets; rest 30 seconds 
C3. SA Roll to Shoulder Tap; 6-8 reps/arm x 3 sets; rest 90 seconds (side plank, roll to forward, shoulder tap, roll to side plank) 
A-C3 done

+
AB 20 Sec @ 90% effort 
AB 40 Sec @ Vo2 Effort (faster than 350 Watts) 
AB 2:00 @ threshold pace (275 Watts)
AB 3min @ easy recovery 
into: 
Row 20 Sec @ 90% effort 
Row 40 Sec @ Vo2 Effort (faster 1:42.7/500m pace) 
Row 2:00 @ threshold pace (2:02/500m pace)
Row 3min @ easy recovery 
x3 total sets

This was very rough, and I'm disappointed with my performance. I listed the paces I tried to stick to above, in parentheses. For the bike, I held about 350 and 275 for the first set, but the next two the average dropped to about 340-ish watts and 260-ish watts, respectively. The row was a similar story, I held those paces for the first set, but the next two the pacing dropped to about 1:43/500m pace and around 2:04/500m pace. I'm particularly frustrated I didn't hold the 2:00 threshold paces for both the bike and row