The TRRA Board is meeting at Millvale tonight, so the meeting room will be occupied during practice time....
Practice starts with warm-ups at 6:30. By 6:45, move to erg or weight stations and follow the posted workouts.
For the ergs, that's 6x1000 in zone 2, plus your 5000 timed piece, plus 3000 at an easy rate -- zone 1.
It's another MAX night in the weight room! Yeeha. 3 sets of 10 reps for the primary ones (bench press, lat pulldown, lunges) and 2 sets of 12 reps for the auxiliaries (reverse flys, tricep raises, shoulder raises, and bicep curls).
Reminder: Tomorrow night (Thursday) is swim night at the Oliver Bath House!