11/13/2018

A. CS Protocol 
Done

B. Strict Alt TTB; 7/leg x 3 sets; rest as needed
Done

C. HSW; 50' AFAP x 4 sets; rest exactly 60 seconds bw sets 
:27 - :27 - :55 - 1:08
UB for the first two, came down once during set 2 and twice during set 3.


The following did not go well and I only completed 2 of the three sets because I was not feeling good at all. I was having a very difficult time maintaining anything above 1100 cals/hr on the row and increased the pace on the bike while trying to stay consistent on the row and run. Kind of a waste of a day and I've been frustrated with most of the past several days of training.

3 Sets: 
For Time (increase effort each set - 1 =75%, 2 =85,% 3= as fast as possible) 
50 Cal Assault
50 Cal Row 
1000m Run 
rest 5min bw sets 
Set 1 - 12:37 (300 watts on the bike, 1100 cals/hr on the row)
Set 2 - 12:15 (325 watts on the bike, 1100 cals/hr on the row)