A) Training. : A. 3-Position Power Snatch (high hang, mid thigh, above knee); 1.1.1 x3 sets, rest as needed (62.5-65kg - goal is to work on an aggresive hip extension and double knee bend - record 1-2 sets and post the link to the log)
B. Belt Squat @21x1; 8-10 x2-3, rest as needed
C. Tall Kneeling Hip Hinge; 6-8 reps feeling the hamstrings lengthen and shorten during contraction, rest as needed x2-3 sets (Slow and controlled, feeling the hamstrings lengthening and shortening each rep. It can help to push the hips forward a bit and try to keep the femurs near vertical. You can hold a light weight to your chest if this is easy)
+
D. Self Directed Muscle Up Tech Work: Spend 10-15 Minutes getting some exposure to muscle up technical work. You can choose to take drills from the Brute program you have access to, or other drills you're interested in. Since we're going to leverage higher frequency keep the volume within reason, also considering that you have some MU practice after this.
+
EMOM for 10:00:
2 Ring Muscle Ups
*Video 3-4 sets. Rate quality every set on an A-F scale.
+
Every 90 seconds
:45 Erg Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 5 seconds/1k until you hit a 8.5/10 RPE.
*Done w/ a 3-4 damper setting
+
Erg Bike - Hold @5 seconds /1k slower than the pace above until you hit a 8.5/10 RPE
Rest to recovery (upto 5 minutes)
x2-4 total work sets.
*Try playing around with different respiration stratedgies -- if your'e feeling like you're running out of air try increasing respiration rate while maintaining deep inhales and full exhales and see if that impacts subjective perception of effort.
A) These felt much better!
B) Did Wall Sit‘s here. Might do in the next weeks as well.
C) Kneeling is a little uncomfortable.
D) Muscle Up Work
+
Up to 1:35 - I think this might actually be too fast of a cadence @ damper 4
2:20 Mins
1400m
1:55 Mins
1150
2:08
1260
-----
Friday July 24, 2020
Title: Brute RMU Session 1
Status: missed
Warmup: Work every :90
A) False Grip Low Amplite Ring Swings: 8x10 Reps
Points of performance: Avoid the urge to swing too high. Just focus on hitting good body position and controlling the tension on the rings. Back swing (feet behind you), push rings forward and turn slightly out to make a Y position with your arms overhead. Reference the ring backswing pictorial. Long body with straight legs together in an arched back and look at the ground.
A front swing (feet in front of you) is much harder to hit in a good position, so take your time, be patient and practice. Since the rings were pushed forward in the backswing, the rings will be coming backward now. So the key is to keep them coming back under smooth tension as your feet come forward. You’ll pull back on the rings so your arms again end up like a Y overhead with your arms by your ears. This time palms face slightly inward. Look at your toes as they rise with straight and together legs and keep a tight, scooped-out hollow position.
This whole process should be super smooth. The rings should swing back and forth like a pendulum and your body should move equal and opposite the rings. The more the rings move,the higher your body will rise and that is what you want. You don’t want a bent, hinging body with loose rings. You want a tight, rising body with tense rings.
B) Bottom of Dip Swings : 7x10 Reps
Points of performance: Avoid the urge to swing too high. Just focus on hitting good body position and controlling the tension on the rings. Back swing (feet behind you), push rings forward and turn slightly out to make a Y position with your arms overhead. Reference the ring backswing pictorial. Long body with straight legs together in an arched back and look at the ground.
A front swing (feet in front of you) is much harder to hit in a good position, so take your time, be patient and practice. Since the rings were pushed forward in the backswing, the rings will be coming backward now. So the key is to keep them coming back under smooth tension as your feet come forward. You’ll pull back on the rings so your arms again end up like a Y overhead with your arms by your ears. This time palms face slightly inward. Look at your toes as they rise with straight and together legs and keep a tight, scooped-out hollow position.
This whole process should be super smooth. The rings should swing back and forth like a pendulum and your body should move equal and opposite the rings. The more the rings move,the higher your body will rise and that is what you want. You don’t want a bent, hinging body with loose rings. You want a tight, rising body with tense rings.
C) Top of Dip Swings : 6x10 Reps
Points of performance: Stay with elbows locked out, press out through shoulders and keep rings in close to body. Keep hollow position and use shoulders to drive swing, not legs.
D) Low Ring Pull Back Drill: 5x10 Reps
Points of performance: Stay with elbows locked out, press out through shoulders and keep rings in close to body. Keep hollow position and use shoulders to drive swing, not legs.
E) High Amplitude Ring Swings with hollow-position pull to chest: Accumulate 40 pulls to chest.
Points of performance: Think “thumbs to armpits” here! This is one of my favorite ring muscle- up pulling cues. Pulling toward your shoulders is more efficient from a physics standpoint for
a variety of reasons* (nerds see below). It’s hard to coordinate this at first and you’ll feel your body getting off rhythm and swinging out of control. Maintain good body form and if you get off then STOP. Perform these in short, manageable sets until you become more efficient and can do them in bigger sets.
-----
Saturday July 25, 2020
Title: Saturday
Status: completed
A) AM : AM Training:
Option 1:
TTT Throwdown Workout
Option 2:
Self Directed Throwdown Workout:
-Create a metcon to hit with a group that is in the 10-20:00 time range. Pick 1 BB movement, 1 gymnsatic or BW movement, 1 cyclical movement, and 1 low-load sport movement (KBS, BJ, DU, etc).
-Pair these 4 movements together choosing the reps/ load in a manner that makes this workout a challenge, but you can keep a fairly high turnover w/o accumulating so much volume on any given movement where it leaves you very sore
+
10-20 Min easy aerobic cooldown followed by optional breathing accessory work....
Every 2:00:
:30 Skierg @2:00/500m
Rest 5-10 Seconds in transition
:30 AB @200 watts
Rest in remaining time
*Every set add 40 watts to the AB and keep the ski intensity fixed. Continue building in effort until you hit an 8-8.5/10 RPE
Every 90 seconds
:45 Erg Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 5 seconds/1k until you hit a 8.5/10 RPE.
*Done w/ a 3-4 damper setting
Did not do the Ski Erg/AAB workout, we can repeat this. Did the Bike Erg workout a day earlier.
-----
Saturday July 25, 2020
Status: completed
A) PM: PM Training: Optional
Every 90 seconds
:45 Erg Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 5 seconds/1k until you hit a 8.5/10 RPE.
*Done w/ a 3-4 damper setting
+
Erg Bike - Hold @5 seconds /1k slower than the pace above until you hit a 8.5/10 RPE
Rest to recovery (upto 5 minutes)
x2-4 total work sets.
*Try playing around with different respiration stratedgies -- if your'e feeling like you're running out of air try increasing respiration rate while maintaining deep inhales and full exhales and see if that impacts subjective perception of effort.
Up to 1:35 - I think this might actually be too fast of a cadence @ damper 4
2:20 Mins
1400m
1:55 Mins
1150
2:08
1260
-----
Sunday July 26, 2020
REST DAY
Status: completed
-----
Wednesday July 29, 2020
Title: Monday
Status: completed
A) AM : A. Power Clean; 1.1 x4-6 sets, rest 2-3 minutes b/w sets (Start at 90-95kg and build to a challenging double aiming to beat 125kg. Not a max set - if speed/ power drop off cut it. Note all loads working up)
B. Deficit Clean Pull (small deficit); 1.1 x3-5, rest as neeed (Moderate effort - just feeling these out this week)
C. BB RFESS; 8-10 x2-3/side, rest 90 seconds b/w legs (mod-smooth)
D. WPU; 3-5 reps (bar touches below collar bones) @20kg, rest to recovery x3 sets (goal is >13 total reps)
+
EST Prep:
1. Diaphragm Smash -
2. Positional Breathing on Row; 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets
+
200m Row @1:30-1:31/500m (get to speed as quickly as possible, then coast in for the remainder)
Rest 45 seconds
x10-12 Sets
(Rest 2-3 Minutes)
x2 Series
*Note cumulative RPE for each series
*Goal it to finish this with >22 work sets at the target pace
+
10-20:00 C2 Bike @low effort/ low HR, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor
A) 125kg - no Pain today and felt super strong.
B) Did Pulls from High Hang/Blocks actually. Talked to max Aita about this - see extra mail.
C) RFESS don‘t work - pain :-(
D) Belt was occupied, did Lat pull-downs which gave a great feeling in lats.
+
Row was more of a 1:30 instead of a 1:32 as in last training.
First set was 12 rounds, second only 8 - RPE def. @ 10.
-----
Thursday July 30, 2020
Status: completed
A) AM: AM Training - Interval Gymnastics
8 Sets @~80% effort
3 Ring Muscle Up
15 cal AB
8 Burpee
10 cal Skierg
8 K.HSPU
Rest 2:00 b/w sets
*Hit every other set in reverse order. Note time each set
+
Short aerobic cooldown, then...
Power Lung:
3-5 breaths Standing in a split stance (right leg forward)
3-5 breaths Standing in a split stance (left leg forward)
3-5 breaths in the bottom of a squat
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale
Forgot to take a photo of my times - meh.
First round was around 2:40 and a little too fast, others around 2:55-3:00
Felt good! But these kinds of workouts are always harder than expected. Reverse order was harder than regular order.
B) PM: PM Training - Optional
1:00 C2 Bike @3 damper at very low effort/ ~50% effort/ ~60% effort/ 70% effort/ 75% effort (i.e - a 5 minute warmup ride here)
+
Every 1:30 for upto 30:00
400m C2 Bike @~75% effort
*Set the damper at 3 which will make your RPM higher for a given output. Note time for each individual set
2:00 pace per round across. I think it was about 45 to 50s, HR was really low. Maybe we can try increasing wattage/pace on the C2 Bike? This worked great on the rower.
-----
Friday July 31, 2020
Title: Wednesday
Status: completed
A) AM: A. Muscle Snatch; 1.1 x2-3, rest as needed (Moderate effort - speed/ power focus - think of this as a primer for the B2)
B1. AB; 1:00 @275-300 watts, rest 1:00
B2. PS; 1.1.1.1.1.1 @90kg, rest 1:00 x2-3 sets (perform these as a cluster set. Have a sense of urgency here, but do not sacrafice your quality for a faster time. Goal is for each set to be under 1:34)
C. BB Front Rack Step Up; 6-8 reps/ side alternating ea/ rep x2-4 sets, rest as needed (45kg. 24" box - goal is 24 total reps across first 2 sets)
D. BB CGBP @21x1; 6-8 moderatley challenging reps x2-4 sets, rest as needed
E. DB Pull Over @controlled tempo; 8-10 reps @22.5kg x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion. note load)
+
24:00 AMRAP in 1:00 on/ off blocks
10 Alt DB Snatch (50#)
10 BJSD (30")
20 Toes to Bar
20 cal AAB
Notes:
-The goal for this broken-AMRAP style workout as to move through this at a steady pace accuulating quality volume w/ good breathing mechanics. The broken style should allow you to work on some larger sets without blowing up, but do not hesitate to break reps during the 'on' periods to ensure quality stays on point. The cumulative effort here should feel like a threshold type workout where you're sustaining a steady burn/ moderate respiration, but it's not the same degree of burning/ breathing as you'd feel on something like a 2k row example
A) UP to 60kg
B1) Done
B2) 1:29 - no dropping
1:33
1:30
Happy with this.
C) 45kg with a total of 24 reps in first two sets. However, not alternating. This is harakiri and also my left leg is weaker so I start with this side and match with the right.
D) 80/80 for 10 + 1x 90 for 8 Reps
E) 6-8 per Set - getting better! Please keep this one in the routine!
+
Was in the 5th round. Also not so sure if I should do the box jumps and it was a big mistake. Knee hurt AF the next day.
-----
Saturday August 1, 2020
Title: Brute RMU Session 2
Status: missed
A) High Amplitute Ring Swings : Accumulate 40 pulls to chest.
Points of performance: Think “thumbs to armpits” here! This is one of my favorite ring muscle- up pulling cues. Pulling toward your shoulders is more efficient from a physics standpoint for
a variety of reasons* (nerds see below). It’s hard to coordinate this at first and you’ll feel your body getting off rhythm and swinging out of control. Maintain good body form and if you get off then STOP. Perform these in short, manageable sets until you become more efficient and can do them in bigger sets.
B) Parallel Block Swings : Repeat the following complex 10 times.
Perform 3 bottom dip swings Press out in the FRONT SWING Perform 3 support swings Return to bottom of dip from the BACKSWINGPerform 3 bottom dip swingsPress out in the BACKSWINGPerform 3 support swings
*Note: The video isn’t the exact complex, just an example of alternating support and bottom-of- dip swinging.
Points of performance: Stay in hollow position as much as possible. Drive the support swing through the shoulders. Drive the bottom of the dip swing through the shoulders and legs. Definitions:
Bottom of dip = bent arm.
Support = straight arm.
Front swing = feet in front of your shoulders. Backswing = feet behind your shoulders.
C) Standing Muscle Up Transition Drill: Perform three pull-backs into one transition. Accumulate 15 to 30 of these for quality, not fatigue.
Points of performance: This is going to feel very awkward the first few times. You can adjust the rings and your feet height or use your feet on the box if you need to. You can also use a slightly bent arm, more of a ring row action if you have too much shoulder tension here. But pull BACK to your shoulders or behind your shoulders, not to your chest or hips. In the transition, you want to pull back hard and THEN use your core to sit up and get your shoulders over the rings. Your legs will drag on the ground and help you (you can even play with using something under your feet so they slide). The key here isn’t a super smooth and easy movement, but working the timing of the pull-back first, then tucking the rings under your armpits.
D) Standing Muscle Up Transition Drill: Accumulate 15 to 30 of these in sets of three to five.
Points of performance: The L body position is hips flexed so your legs are out perpendicular to your body like the letter L. This will provide more torque for you to rock back and forth in the transition. Focus on the rocking motion of rolling your shoulders over the rings, not pulling through the rings. Create a hinge by tucking your thumbs under your armpits.
E) L-Sit Muscle Up Transition: Accumulate 15 to 30 of these in sets of three to five.
Points of performance: The L body position is hips flexed so your legs are out perpendicular to your body like the letter L. This will provide more torque for you to rock back and forth in the transition. Focus on the rocking motion of rolling your shoulders over the rings, not pulling through the rings. Create a hinge by tucking your thumbs under your armpits.
-----
Saturday August 1, 2020
Title: Friday
Status: completed
A) AM: + SB Carry
A. 2-Position PC (mid-upper thigh, above knee); 1 complex every 2:00 for 10:00 (Moderate challenge)
B. BB RDL @21x1; 6-10 x2-3, rest 2:00-3:00 (122.5kg. Aim to nail the execution on every rep of the set and don't push past what you can do with quality. Note reps/ RPE for each seT)
C. GHR @21x1; AMRAP(-2) x2-3 sets, rest as needed (Remember to note your reps for each set this week)
+
D. Self Directed Muscle Up Tech Work: Spend 10-15 Minutes getting some exposure to muscle up technical work. You can choose to take drills from the Brute program you have access to, or other drills you're interested in. Since we're going to leverage higher frequency keep the volume within reason, also considering that you have MU strength support work after this. Ideally Pt D + E1/2 should not leave you sore or worn out tomorrow
+
D1. Ring Pullup (in hollow body position); AMRAP(-2) pulling until fists are in line w/ upper sternum, rest as needed x2-3 sets
D2 D2. Ring Dip Isos; 3 strict reps, then on the third rep lower down and pause in the bottom w/ tension for ~20 sec, then press up and pause at the top w/ depression and slight external rotation for ~20- sec; rest as needed x2-3 sets of that (What is difficulty like here?)
A) Skipped the Cleans today because of knee pain.
B) 122,5kg - 10 Reps x3 Sets - RPE around 9 - form was good.
C) had to skip this week. Hurt im my knee as well :-(
D) Worked on core and technique.
D1) 3 Sets: 8/8/7 tbh this was more than RPE 8
D2) Done with 20s per round and 3 Reps. RPE at 9,5 (Shaking)
-----
Sunday August 2, 2020
Title: Saturday
Status: completed
A) AM: AM Training:
Option 1:
TTT Throwdown Workout
Option 2:
Self Directed Throwdown Workout:
-Create a metcon to hit with a group that is in the 10-20:00 time range. Pick 1 BB movement, 1 gymnsatic or BW movement, 1 cyclical movement, and 1 low-load sport movement (KBS, BJ, DU, etc).
-Pair these 4 movements together choosing the reps/ load in a manner that makes this workout a challenge, but you can keep a fairly high turnover w/o accumulating so much volume on any given movement where it leaves you very sore
Did a workout from MisFit because my knee hurt so bad this day.
75 Power Snatches at 75lbs (did only muscle), every :90 10 Cal AAB, starting with bike
+
10-20 Min easy aerobic cooldown followed by optional breathing accessory work....
Done!
B) PM: PM Training: Optional Erg Bike Session
EST Prep:
1. Diaphragm Smash -
2. Positional Breathing on Erg Bike; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
20:00 Tempo Erg Bike:
*00:00-5:00 building from warmup effort to ~70% effort (feels like work, but you can answer questions with a full sentence)
*5:00-10:00 building from 70% effort to ~80% effort (~5 word answer on talk test)
*10:00-15:00 building from 80% effort to ~85% effort (~3-4 word answer on talk test)
*15:00-20:00 building from an 85% effort to a ~90% effort (2-3 word answer on talk test)
Not done this. Can repeat in the future
-----
Sunday August 2, 2020
Title: Rest Day Routine
Status: missed
A) Yeah : Homework/ Body Maitnence: 1-2x/ week wherever you see fit.
A. Visualization sequence:
-a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps)
-with your eyes closed visualize yourself working through this movement routine with intent
-Come back to focusing on your bresth/ clearing the mind
B. Full Body CARs routine; 3-5 rotations per movement/ direction
C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc
E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well)
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
-----
Monday August 3, 2020
Title: Monday
Status: completed
A) AM: A. Power Snatch; 1 rep every 45 seconds building to a mod-smooth single. Start at 70kg and add 2-55kg every other set (Aim to hit 95-97.5kg w/ quality, but if it's not in the cards for today don't stress it)
B. Deficit Snatch Pull (small deficit); 1.1 x3-5, rest as neeed (Moderate effort - just feeling these out this week)
C. BB Split Press (from a split jerk stance); 8-10 x4 sets, rest 2:00 b/w sets (50kg - sets 1/3 with right leg forward, set 2/4 with left leg forward)
D. Chest Supported Row machine @21x1; 8-12 reps x2-3 sets, rest as needed (your choice of machine)
+
Option 1:
15-25 Minutes of low to moderate effort aerobic work
*Atleast 50% composed of cyclical modalities (Row, AB, Ski) and then you can add low impact "CF" style movements or calisthetic based movements as well for variety. Examples would be....slider plank crawls, burpess, lateral walking lunges, KBS. MB slams, etc
Option 2:
Self Directed Mixed modal workout. If you do a self directed mixed modal workout my recommended framework for today is 5:00 on/ 5:00 off x4 sets. Pick 1 DB movement, 1 BW movement, 1 cyclical movement, and 1 other movement from every category. Keep the reps low-medium and the loads light-mod so you can maintain a high turnover. On each 5:00 AMRAP work at 80-85% effort
5 Min on, 5 Min off x4
10 DL 60kg
8 Cal AAB
6 GHDSU
4 sHSPU
A) Up to 100kg - happy!
B) Did Hang Snatch High Pulls @ 80kg - recommendation from Max Aita
C) 60kg for 10/10/8/8
D) 45k/Hand at 10/9/8
-----
Tuesday August 4, 2020
Title: Tuesday
Status: completed
A1) AM: Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8
+
2:00 AMRAP @~85% effort
14 cal Row
8 BBJO (24")
6 Ring Muscle Up
(Rest 2:00)
x3 Sets
+
2:00 AMRAP @~85% effort
15 cal AB
8 BBJO (24")
15 CTB Pullup
(Rest 2:00)
x2-3 Sets
*Pick up each set where the previous left off. Goal is >3 Rd + 5 cals
+
10-20 Min easy aerobic cooldown followed by......
A. Foam-roll / Lax ball upper back & lats - 5-10min
B. Smash your quads - this was a suggestion from your email, so I wanted to make sure we had this in here so you don't forget !
C1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
C2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C3. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed x2
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadruped fire hydrants or hip windmills
E. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthening movement, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
3+ 12 Cal. Burpee step ups are hard as well. All RMU unbroken this time.
3+ 14 Cal Did Ski this time since that was the plan originally 2 Weeks ago.
Happy with both workouts today!
A2) Foot Drills: x2 Sets through
Done
A3) Cossack Squat: x2 Sets - 10/Side
Not Done
A4) 90 90 PRI internal rotation: x2 Sets of :30-:60 of work
Done
-----
Wednesday August 5, 2020
Status: completed
A) AM: *Can add 2-3 sets of light-mod sandbag carries before these cleans. How did these impact output ? Did you feel glutes and lats more ?
—> works the glutes!
A1. Row; 300m Row @~75% effort, rest 30-45 seconds
A2. Power Clean; 1.1.1.1.1 @117.5kg-120kg (don't sacrafice quality for a faster time here. This should feel more like a cluster set than lifting under metcon fatigue), rest 30-45 seconds
A3. S.HSPU; 18 reps for time in UB sets of 6, rest 3:00-5:00 x2-3 sets
+
50 cal Assault Bike @250 watts
Rest 1:00
50 cal Assault Bike @275 watts
Rest 1:00
50 cal Assault Bike @300 watts
Rest 1:00
...cont until you cannot hold the pace any longer (volitional failure - don't crush yourself trying to grind. a pace out).
*Did you feel like this gave you as good of a conditioning stimulus as the last variation w/ 5:00 intervals ?
Feedback:
-What was the cause of termination here?
-What was your subjective sense of fatigue when that occured? Were your legs burning up, did you feel a pump, did you have any tingling in fingers/ toes, couldn't catch your breath, etc?
-If you project backward from there, what sensations of fatigue preceded that? For ex, at the point of failure my legs feel like concrete and I can't generate power. But, if I project backward the order of events is that my breathing elevates until it gets to the point where I can't control it, then my legs start feeling heavy, etc.
2:00 Pace
1:45 @ 120. this was super heavy today. (too heavy)
1:30 for HSPU, but think i miscounted this because I was pretty fast.
Only did one additional Set at 110kg - not my day.
+
AAB up to 425. When compared to the 5:00 intervals, I obviously made it further.
HR rose constantly from Set to Set, but it was not higher compared to my last set of 5:00 at 375 two weeks ago. Overall, my limiter was not the breathing and also not concrete like legs, just hard to keep the pace and legs were a little heavy.
-----
