Thursday, April 11, 2013

Z1 + 3 min AD, then Rest!!

Z1 + 3 min AD, then Rest!!

April 11

30 mins of Z1 on the AD or rower, early morning and fasted if possible. Please watch your watts on the AD or rower and get an idea of what your average is for Z1 effort.
Average Watts= 90 and ~300 cals
If you are feeling it, please do a 3 min AD tester for me. I would like for you to know what your average watts is - in other words - watch you watts and see where the watts peak is and record that number. We will need it for next weeks Map 1 day. Calories for this test do not matter.
Average Watts= 254 and 54 cals (1 cal PR), went out a bit too fast but recovered and held a good pace.

Then rest of day off and be ready for BIG strength day tomorrow - we will do Backsquat, Shoulder Press, Single arm pull, GHDs, single leg and an EMOM with deadlifts and ring dips

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