Felt better today than yesterday, I'll keep you updated on how I feel as the week progresses.
A. CS Protocol
B1. SA Ring Forward Plank; 20sec/side x 3 sets; rest 40 seconds
B2. SL Sorenson Hold; 15 sec/side x 3 sets; rest 120 Seconds
A-B2 done
3 Sets:
40 Cal Assault (increase pace every 10 cals 65, 75, 85, 95%)
Progressed from 275 - 325 - 375 - 425 watts each set, and each set took 2:45 to complete
rest 1min
40 Cal Row (increase pace every 10 cals 65, 75, 85, 95%)
Progressed from 1100cals/hr - 1200 - 1300 - 1400, sets 1 and 2 took 1:56, set 3 took 1:27
rest 1min
800m Run (increase pace every 200m 65, 75, 85, 95%)
Like last week, I'm not sure about paces. The run was completed in 200m segments
Set 1 - 1:51
Set 2 - 1:53
Set 3 - 2:02, my lungs were on fire at this point and I sandbagged the turn around during this round
rest 3min
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