5-4 | Back in the 4+

Q: Evil Legs HIIT workout 45" on, 15" off, twice through

Switch lunges/ scissor lungesPlankSkiersBridges180 squat jumpsRDLs4 cornersBurpees

Q: Lift (light weight, I did 45lb bar only) x3

Front Squat x 20Good Mornings x 20Deadlift 20

Q: Hip Busters (30 seconds each, no switching legs, no rest)

Side lying leg raisesSide lying leg circles forwardSide lying leg circles backwardSide lying straight leg to knee in front

Helen Saunders
May 5
1 min read

First practice back after the triple-act race on Saturday.

📊 Vital Metrics

Rest & Recovery

Sleep: approx 9 hrs

Rowing

Intervals/Distance: Low Rate pyramid
Total Meters: 6,871 m
Average Split: 3:05/500m
Stroke Rate:
- 2x10' , rest interval 2'
  Change SR every 2'
  (20-22-24-22-20)
Performance Note: I didn't feel like I was pushing hard enough, set of the boat could use some refinement.

🏋️ Supplemental Work

Leg Day Lift with Logan!

Evil Legs HIIT workout 45" on, 15" off, twice through

Switch lunges/ scissor lunges

Plank

Skiers

Bridges

180 squat jumps

RDLs

4 corners

Burpees

Lift (light weight, I did 45lb bar only) x3

Front Squat x 20

Good Mornings x 20

Deadlift 20

Hip Busters (30 seconds each, no switching legs, no rest)

Side lying leg raises

Side lying leg circles forward

Side lying leg circles backward

Side lying straight leg to knee in front

📝 Reflections

Mental State: I felt like I could've pushed a lot harder in the row
Obstacles: I am too tighttttt I need to stretch more

📚Other ISP notes

Sleepy

🥞Nutrition

See image carousel above!

95g protein
327 g carbs
98.4 g fat

🌄Looking ahead

On the water again tomorrow, theoretically

Sweat Like an Olympian