Light intensity day today. Did quite a bit of rowing. Probably the longest row I've done in about 2-3 years. Felt really good and was able to dial in the form pretty well.
Zone 1 + mobility + snatch light tech work + zone 1
15 minutes row @ 2:05/ row pace
Results: Averaged 1:57 pace
+
20 minutes mobility
5 minutes spinal mobility. McKenzie exercises
5 -8 minutes lacrosse ball scap work
7+ minutes Hip Flexor Mobility + squat openers
+
10 sets of the following: rest 1 minute between sets
1 squat snatch @ 95 lbs + 1 snatch balance @ 95 lbs + 1 overhead squat @ 95 lbs
Results: Felt a little sloppy on these. Wasn't wearing my lifting shoes and they may have been the reason that I felt out of whack.
+
15 minutes @ 2:05 pace/ row pace
Results: Averaged 1:57 pace
General notes: Back has felt pretty lousy this week. Right knee is starting to act up again as well which usually happens when I do lots of heavy squatting. Just something I need to manage with lots of icing post workout. Also had long car ride in Boston traffic which didn't help!
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