Pull and Push; Pull, Pull, Pull

10:00 to hit highest possible Clean and Jerk (Squat or Full)
Then,
Tabata Row

You know that instantaneously miserable feeling that you get when you pass a certain point when you’re rowing at max effort?
“The anaerobic threshold (AT) (also called the lactate threshold) is the level of exertion where your body must switch from aerobic metabolism to anaerobic metabolism. Aerobic metabolism burns oxygen and produces carbon dioxide as a by-product. Your lungs provide the oxygen and get rid of the CO₂. This is the metabolic pathway that provides most of the energy we use in our daily activities. Anaerobic metabolism kicks in when the preferable aerobic system can no longer keep up with the demand for energy—when we cross the AT. At this point, the lactate cycle starts to provide the needed additional energy, burning stored sugars for fuel, and producing lactic acid as a by-product. When lactic acid builds up in our bodies, it causes discomfort like cramping and general distress.”

If the Tabata row doesn’t seem like quite enough, here are a couple little gems from the Concept2 site:

1. Repetitions: Moderate intensity work intervals alternated with short rests; such as: 15 x 1:40 work/:20 rest. For the 1:40, work at 4-6 seconds slower than race pace.
2. Long Intervals: 3 to 5 repetitions of 1500 meters at 3-5 seconds slower than race pace, with 3-5 minutes rest between pieces.
3. Intervals: high intensity work intervals with rest for 1-3 times the work duration, such as: 2 to 3 sets of 3 x 500 meters at 3-6 seconds faster than race pace, with 3 minutes rest between 500 meter pieces and 6-8 minutes between sets.

Posted in Uncategorized | 2 Comments »

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