Quien Sabe? That may be how you say who knows in Spanish. I have added in 10 one arm swings, 10 DB snatches, 10 goblet squats and 5 ea windmills to my warm up. It seems to be helping with flexibility. I did forget to do the reverse hypers today.
WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Squats 5 @ 70/5 @ 95/5 @ 110
Bench 5 @ 65/5 @ 80/5 @ 95/3 2 115/3 @ 130/3+ @ 145 (got 10)
DB rows 3 x 15 @ 50
Hanging straight leg raises 3 x 5 (hard)
Reverse hyper 3 x 10
FRIDAY'S WORKOUT
Row 500 meters DROM
Squats 5 @ 70/5 @ 90/5 @ 110/3 @ 130/3 @ 150/3 @ 165 (didn't go with 3+ on this)
Press 5 @ 45/5 @ 50/5 @ 60/3 @ 70/3 @ 80/3+ @ 90 (got 10)
Pull ups neutral 1 x 6/chin 2 x 5
Floor wipers 2 x 10/1 x 5 (cut the last set short because my wrist was hurting)
Row 2 x 500 with 1:30RI
1:49.7/1:47.9
And thus ends this post
WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Squats 5 @ 70/5 @ 95/5 @ 110
Bench 5 @ 65/5 @ 80/5 @ 95/3 2 115/3 @ 130/3+ @ 145 (got 10)
DB rows 3 x 15 @ 50
Hanging straight leg raises 3 x 5 (hard)
Reverse hyper 3 x 10
FRIDAY'S WORKOUT
Row 500 meters DROM
Squats 5 @ 70/5 @ 90/5 @ 110/3 @ 130/3 @ 150/3 @ 165 (didn't go with 3+ on this)
Press 5 @ 45/5 @ 50/5 @ 60/3 @ 70/3 @ 80/3+ @ 90 (got 10)
Pull ups neutral 1 x 6/chin 2 x 5
Floor wipers 2 x 10/1 x 5 (cut the last set short because my wrist was hurting)
Row 2 x 500 with 1:30RI
1:49.7/1:47.9
And thus ends this post
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