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A. Zombie squat; 6-8 x 4 rest 2:00
20kgx6rep; 40kgx8rep; 60kgx8repx2set; 65kgx8repx1set; 70kgx6repx1set (it was hard to maintain the position with 70kg. Had the problem of going into the tip of my feet)
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B. DB walking lunge; 8-10/leg x 3; rest 2:00
10kgDBs 20 alternated steps; 12.5kg x 20alternate x 3set (nice weight for the number of reps)
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C. RKC hardstyle plank; :07 x 10; rest :23 - try to create maximal systematic tension
This was harder than it seemed at first... In the last sets started to see some stars LOL.
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250m row @ 1:42/500m
rest :30
x number of sets until rpe =9/10
rest 4:00 x 3
Average pace /500m
1st set:
1'38.7; 1'41.1; 1'40.1; 1'40.2; 1'42.0; 1'43.0 (done!)
rest 4'
1'41.1; 1'41.6; 1'41.9; 1'41.8; 1'42.5 (done!)
rest 4'
1'41.9; 1'41.0; 1'41.9; 1'48.9 (blew up :P )
It was hard to evaluate if i was at rpe9-10 or if i had something more to give, so i opted to do the intervals until the objective pace was surpassed. Hope that this aligns with what you wanted...
Slept well (8h)
Mood today was foggy...
Currently i'm with some questions...:
I'm afraid that i'm not putting all the effort i should/can in the strength and metcon portions of the prescribed planning you make... Do you think that all is going ok? Do i need to change something? When i don't have targets to hit it is good because the probability of frustration is minimal, but on the other hand i don't know if i could give more... Although you prescribe the training and supervise my work, i have to be my own 'coach', and sometimes i don't know if i should push harder, or not... Hope that you understand what i'm trying to say...
Thanks, Ryne!
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