GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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MAX Cals

November 29, 2018

Today we are tackling some good ole fashioned intervals. Todays intervals will be for max cals in a certain amount of time with a certain amount of time for rest between efforts. These workouts are really good for you to learn pacing and if you are using the right pacing to maintain solid intensity throughout. You don't want to sprint the first 2 and get noting out of the rest of the intervals because you're intensity has significantly dropped. Nor should you pace too much and feel fresh as a daisy hopping off the rower barely breaking a sweat. You have to find that sweet spot, the line that you don't want to cross in the beginning but just stay directly behind. 

 

0:00-5;00

   Easy row

5:00-15:00

    10 russian swings (mod-heavy weight)

    8 alternating jumping lunge

    6 supine ring row

    100m row

    *Try to build in speed and intensity each round of this primer

15:00-49:00
    6 rounds
    3:00 on/1:00 off
    Max cals on rower

49:00-55:00

    Easy bike, run or row

 

   Practice different paces on this one today. You may not nail a perfect pace on the first couple but thats ok, we are here to learn and get better. Go out there and send it today y'all!

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