Feb 17th training

part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec

rest as needed

part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Part 1 (12pm):
A. 264/284/308/318/328/333(1)
tempo on 4's and 2's was more like 20X2, needed the breath at the top

B1.45(9), 55(7), 55(6), 45(7) - these are very hard for me

B2. 15-10/5-10/5-9/6, held temp as long as I could and than X up for the remaining

I don't like back squats!

Part 2 (6pm):
188m/186m/190m/187m - 750m total
167m(fell off)/188m/185m/176m - 715m total
1465m total in both sets

500m avg and stroke rates
1:19.7(41)-1:20.6(40)-1:18.9(42)-1:20.2(40) = 120.0(41) average
1:29.8(34)-1:19.7(44)-1:21.0(44)-1:25.2(40) - 123.9(40) average