Fri 06MAR15

6:30 AM
Row 300m TT

rest 6 min

AD 30 sec @90%
AD slow spin 30 sec
x 6-8

48.0 sec.
1:20.1 avg/500m pace

1:00 PM
A. Emom 6 min – SS x 1 – moderate loads, fast and snappy
B. 2 sets – AD 20 sec @92.5,95%; rest 1:50
C. 1 sets – AD 30 sec @97%
+
GDS prep based on 15.2
+
Opens 15.2

Scores:
A. 185
B. 90, 95 RPM
C. 97 RPM
+
Warm Up
RTW for 15 min
1 min each movement
AD
Jog
Dot Drill
Skip
Bear Crawl
+
10 min Dynamic Stretch
+
Shoulder, Glut, Hamstring, Core Activation work
+
2 rounds of 15.2 @ easy pace with only 2-5 reps each movement
+
15.2
266 reps (4 C2B’s into the last set of the 18’s)

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