march 19, 2015

A. Crossover symmetry

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Row 5k @ easy pace

- after each 1k get off and work HSPU progression from Carl Paoli

Done

march 5, 2015

Time got away from me today, I didn't have any time to do this. Whole left side is achy, shoulder and knee. Back is better completely after KT application a few days ago.

A. Crossover Symmetry work

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Row 1k- increase pace every 200m with last set being all out rest as needed

30 sec AD- 85% aero
30 sec AD- easy spin
x 12 sets

rest as needed

Row 1k @ easy pace
rest 1:1
x 2 sets

february 26, 2015

Austin's Programming

A. Crossover Symmetry work done

+
Didn't do the rest, knees were really bothering me.

Row 1k @ 85% aero

rest 1:1

x 2 sets

rest as needed

23 sec. AD- HARD effort

rest as needed

x 3-4 sets

rest as needed

Row 1k @ 75% aero

rest 1:1

x 2 sets

- These sets should be slower than the first

february 19, 2015

Austin's Programming

A. Crossover Symmetry work done

+

Row 4k @ easy pace
-after each 1k get off and do 3 hspu with slow controlled negatives, only do the press up if feeling it
Fried from yesterday, only did the row. Easy 2:10-2:20 pace.

+

Mobility work
- recover from yesterday!

february 12, 2015

Austin's Programming

A. Crossover symmetry work done

+

Row 3k @ easy pace

-after each 1k get off and do 3 strict pull ups (control negative- slow)

2:10-2:11 500m pace for all 3. Pull ups were kinda hard, I haven't done strict ones in a while. 5 second descent.

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Mobility work 90 min hot yoga + lax ball on scaps/traps.. Super tight there.