All Mucked Up

My schedule is wacked this week because of stupid work so I'm doing T/W and then F/SA.

TUESDAY'S WORKOUT
Row 5 minutes
DROM
Dead lift 5 @ 245/5 @ 220
(really liking the Power To The People or PTTP in future references)
4 rounds
Row 200 with 2 minute RI
in rest period do
Kb snatch 7 @ 35
Pushups 10

Ended up with about :45 seconds rest each round
The row splits were :47.5/:45.7/:46.8/:43.5
Avg Pace 1:54.6/Avg SR 27

WEDNESDAY'S WORKOUT
Row 5 minutes
DROM
Press 5 @ 95/5 @ 85
3 Rounds of
Row 250
KB swings 15 @ 44
Pull ups 3
Ab wheel 7
:60 seconds rest between rounds

Felt good on all of this but forgot to get my row splits. The average pace was around 1:50 to 1:55.

On And On.

Still feeling a little sick so the workout was short today. I cut out the row at the end and took a little extra rest on the circuit.

FRIDAY'S WORKOUT
Row 5 minutes
DROM
Squat   5 @ 120/5 @ 107.5
Circuit: 4 rounds
Turkish get up 1 (alt. L/R)
Push ups  10
Floor wipers 10 @ 115

and out.

Abbreviate This

Very short today. I had to go to 24 hr fitness today because the other gym doesn't have a bench yet and I am still feeling a little sick. So here it is...

THURSDAY'S WORKOUT
Row 5 minutes
DROM
Bench press  5 @ 145/5 @ 130
Circuit:  4 rounds/:60 RI between rounds
KB snatch 7 @ 35 (alt. R/L)
Pull ups 2
Back ext 7

And that was it. Left the long row for another day.                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

OOOOH He's Here Again

Back again. Starting a new diet program to get rid of the old man fat that is showing up. I found a local market that makes really tasty lunches and dinners 6 days a week and they only cost $6.00 each. Having to make stuff myself is usually a deal breaker so this will go a long way toward keeping on a path.

MONDAY'S WORKOUT
Row 5 minutes
DROM
Dead lift 5 @ 235/5 @ 210
Circuit:
4 rounds/:60 rest between rounds
KB Snatch 7 @ 35
Pull ups 2
Hanging leg raises 9
Row 2K time 8:24.4/avg pace 2:05.3/SR 21
:43 ahead of last week the pace was :11 better and the stroke rate was the same

TUESDAY'S WORKOUT
Row 5 minutes
DROM
Press 5 @ 92.5/5 @ 85
Circuit:
3 rounds with :60 RI
KB swings 15 @ 44
Push ups 10
Ab wheel 6
Row 10 x 200/1:30 RI
:42/:40.3/:41/:41/:40.6/:40.3/:40.6/:41.1/:39.1/:37.6
Avg pace 1:40.9/SR 27
This was an 11 second improvement on the pace and the SR was down from 28 to 27.

I am either getting exponentially stronger on the row or (the more likely option) I seriously sandbagged last week.

Slouching Toward Refinement

It has taken a while for me to integrate KB work, body weight stuff, weights and rowing but I think I am getting close to a workable solution. I tried an aspect of self limiting exercise techniques today on the rower and I liked the results. I made it a point to take deep relaxed breaths through my nose as I rowed, then I would push the intensity up until I felt that I would have to start gulping air through my mouth and at that point I pulled back, recovered and then pushed it up again.I stayed relaxed and comfortable through the workout and felt good coming off the rower. I shall continue to use this and report back on the results. This breathing technique is described in the book Body, Mind and Sport by John Douillard.

THURSDAY'S WORKOUT
Row 5 minutes
DROM
Press 5 @ 90/5 @ 80
(I think I started a little high on this one)

3 rounds of:
Swings 1 x 15 @ 45
Ab wheel rollouts 1 x 5
Inverted Row 1 x 5
:60 seconds rest between rounds

Row 2,000 meters
Time 12:08.9/Avg pace 3:02/Avg SR 20
The goal over time is to gradually lower the pace and overall time and to maintain the same relaxed feeling and heart rate.

Two Days In

Okay so here's the plan. M/T one lift each day + a long row on M and sprints on T + short KB workout.
TH/F one lift each day + long row on TH on sprints on F + short KB workout. SA long row.
That ought to keep me busy. I am basing the lifts on Pavel's Power to the People protocol which is: start with a weight that you could do for 10 and do a set of 5 then take 90% of that and do a second set of five add 2.5 to 10 pounds each workout and do it for a total of 8 workouts per exercise take a week off and start another cycle. Ought to be fun.

MONDAY'S WORKOUT
Row 5 minutes
DROM
Dead lift 5 @ 225/5 @ 205

3 rounds with :45 seconds rest between exercises and :60 seconds rest between rounds
Explosive push up 1 x 5
KB military press 1 x 5 @ 26
Dbl KB swing outside of legs 1 x 12 @ 35
Pull ups (green band) 1 x 7
Hanging leg raise 1 x 8

Row 2,000 meters
15 hard/10 easy
9:07.1/ avg pace 2:16.7/avg SR 21

TUESDAY'S WORKOUT
Elliptical 5 minutes
DROM
Bench 5 @ 140/5 @ 125
3 rounds with :60 seconds rest after each round
Swings 15 @ 35
Farmer walk (one arm) 40 yds @ 60

Row 10 x 200 with 1:30 RI
:45.7/:46.3/:45/:44.6/:44.3/:44.1/:43.9/:43.8/:41.6/:45.7
avg pace 1:51.3/avg SR 28

I tried to do the last one sub 40 but the stupid rower at 24 hour fitness broke on me. 

I Do Love Kettle Bells

...they are so much fun.

SATURDAY'S WORKOUT
Row 5 minutes
DROM

4 rounds
Row 250 meters
5 each arm lockout press @ 26lbs
1 Turkish Get Up (alt L/R) 12 lbs
10 Swings 44 lbs

I set the rower up for intervals distance with 3:30 RI
during the rest I did the KB work
ended up averaging about 1:15 rest per round

Row Avg pace 1:55.9/SR 24
:57.8/:58.7/:57.2/:54.3
total 1,000 meters

I liked this model with the rows and KB work and think I will stick with it for a while. (yeah right. where have you heard that before)