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December 22, 2013

December 22, 2013

It’s good to be home. When you have a full workout facility just steps away, it’s easy to underestimate the work…

Warmup:

4:00 rowing, 1:55/500 pace

3 rounds:
5 wall squats
10 air squats
10 pushups
5 pullups
10 deadlifts w/ (2) 30# dumbbells

14:00

3:00 rest

Work- awful.

250m row, sprint, 1:40/500m pace or better.

10 pullups, 10 benchpress @ (2) 45# DB, 10 V-ups, 10 bicep curls @ (2) 20# DB.

250m row, sprint, 1:40/500m pace or better.

9 pullups, 9 benchpress @ (2) 45# DB, 9 V-ups, 9 bicep curls @ (2) 20# DB.

250m row, sprint, 1:40/500m pace or better.

8 pullups, 8 benchpress @ (2) 45# DB, 8 V-ups, 8 bicep curls @ (2) 20# DB.

Continue with pattern to 1 rep. Finish with 250m row sprint.

35:07 work.  Maintained row pace throughout. Rep work started to get pretty ugly in the middle.

Recover:

1:30 right + left plank

6:00 foam roll

cold shower.

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From → Big 5-55, Cardio, Rowing

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