wk4s1

4 x 2000m with 4:00 rest btw

Set 1: rate 20/22
Set 2: rate 20/22
Set 3: rate 22/24
Set 4: rate 22/24

This session moves on from the week 1 session of 2k intervals. This session doubles as an engine-builder and gets you used to seeing the metres tick down from 2000m to 0m.

Stick to the rates and aim to go faster when the rate comes up. Don't worry too much about the speed, but start at a pace that's similar and manageable from your week 1 session. When the rate increases, the speed should also increase, ideally 1 split quicker for every increase of1 stroke per minute.

In sets 2 and 4, aim to beat your scores from sets 1 and 3.

Use the 4mins of active rest wisely, don't be late to the start and be ready to go when the clock ticks down to go.

[ChuckCanada]

3:31 When it get's really hard your not going to stop. Its never an option to stop. If you stop your going to regret it and your going to be pissed at your self. And your teaching yourself that it is okay. We do not stop unless it's an injury.






I've worked my ass off going from 550 pounds almost dead, down to 295 pounds and doing crossfit in 8 months.

I fuckin cried when you said we never stop.

Thanks. Much love to all the Dottirs!

[imfam]

Супер! Прогресс видно. А что с питанием на завтрак и на вечер?

[acx]

Have you lift a person overhead like barbell?