Jason
Jul 12, 20201 min
Fitness:
Aerobic Row Progressions: Week 8/12
Session 1:
3 sets:
Row 4 min @ 5k PR pace -6 sec, rest 30 sec between
Then, rest 5 min, into
3 sets:
Row 4 min @ 5k PR pace -6 sec, rest sec between
+
10 min easy cyclical cool down (walk, bike, row)
If you want some extra rowing in your own time, you can do:
Session 2:
Row 10 min @ 5k PR pace
Rest 5 min
Row 10 min @ 5k PR pace
Day 3:
10 sets
Row 10 sec @ 100% (Z5)
Row 20 sec @ 85% (Z3)
Row 30 sec @ 50% (Z1)
Then, rest 5 min, into
Row 2 min @ Z2
Row 3 min @ Z3
Row 2 min @ Z2
Row 3 min @ Z4
Performance:
See Fitness
Gymnastics:
Week 2 of Ring Series:
Kipping Ring Dips and Ring Swings
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.