11/27/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 4 sets; rest 45 seconds 
A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 4 sets; rest 90 seconds
B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 3 sets; rest 45 seconds (no movement from torso, squeeze core) 
A1-B done


500m Row @increasing pace every 500m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x5 sets
+
1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x5 sets 
Like last week, I did 0.6 miles on the AB, with the first two tenths of a mile at 250 watts and building from there. It has been easier to hold the paces on the bike compared to the row. Not that the row is particularly difficult, but the bike has been easier