11.9.19

Energy: 8

Soreness: 3

Sleep: 9hr + Sleep Quality: 6/7

Motivation: 8

Training Quality: 9

15-20 min self-directed HS walk practice
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CF Open Workout 20.5
*20min time cap = Finished in 16:26

40 ring MU (subbed PU)/80 cal row/120 WB -> Break up however you want

I broke as rounds of:

4PU/12WB/4PU/8 cal row until I finished PU then kept with rep scheme alternating WB/row to finish.

Started the first rounds of PU as 2 sets of 2, after the first 16 reps I started doing as singles, I was losing power in the kip and singles were faster for me to execute.

Transitions were faster than I think I normally do. The lower reps allowed me to take less/shorter breaks. I think in the middle and maybe even in the beginning (I’m noticing that I deliberately pace in the beginning of some of these longer workouts bc my HR is a bit jacked from adrenaline) I took longer rest than necessary, I tried to limit anything to 3 breaths but I didn’t need it in the beginning.

Row felt really good, I wanted to keep all of the rows above 1000m pace, it stayed there for the most part, there were a few rounds in the middle that were mostly in 900’s. The last round I was pulling 1500/1600 (seriously!?) I think I could have started picking up the pace a bit sooner. I had 5 rounds of WB/row after I finished the PU and could have started going faster during the last 3 rounds; I started to pick up in second to last round and then really hammered it in last round.
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Optional:
30-40 mixed cyclical of your choice

Did 100 cal C2/100 cal row/50 cal C2/100 cal ski/ 100 cal AB – 40min