When you sit down on the erg and would rather row for 90 minutes at a moderate pace than do 20 minutes of sprints… well, that should say something. It definitely tells you what kind of an athlete I am! However the three of us (Bobbie, J, and myself) made it through another set of 30/30’s this afternoon.
I am increasingly thankful for these friends that I get to work out with every day. I was reading a blog post by Games athlete, Katie Hogan this week about the importance of the girls that she trains with… how they push her in her workouts, and encourage and inspire her on rough days. I know it can be all to easy to get competitive with others, even friends, but I genuinely want the best for those that I train with. Furthermore, I would hope that they would always give their best, so that I am always being pushed to be better. I love how everyone brings something different. Each of us (and I’m not just talking about J, Bobbie and me) have something to offer. I am lifted up and inspired daily by members and coaches at my gym. All that to say, I am just thankful.
Pre-workout: SMR, dynamic, mobility, Pre-hab
1. Specific W/up: Burgener warm up 3×6 ea. (jump shrug, shrug + high elbows, muscle snatch, OHS, snatch balance)
1x @ Trainer bar
1x @ BB
then, work up to 70% in 4-5 sets
6×3 Snatch @ 70-75% 1RM (63#)… I did 68# because I felt pretty good… hope that’s ok.
Gymnastics – MU’s (go easy on the shoulders here, no need to annihilate them) 3x on the 60” for 10min. (I did 3’s 6x, then 2’s.
Core – X-walk (53/35#) + march 4x
4. Cool Down: 5 min. easy erg + 2-3 hard efforts
5. Meditation/ Visualization: none
1×20 30/30’s at 1k split (1:49-1:51)… I was more like 1:51 and maybe 1:52 a time or two.
Once again, 30/30’s simply means sprint for 30 seconds and recover (think, easy row) for 30 seconds. The goal is to maintain the same split time on the sprints for all rounds… and this week we did 20 of them. Real fun.
Photo Comment: J’s t-shirt should really say Rowing Sucks…