I started rowing again on Sunday and it felt good. I now have over three hundred short, medium and long workouts that I get from Concept 2 so that should keep me busy for a while.
SUNDAY'S WORKOUT
W/U
Front Squat 5/3/2 @ 75/85/95
Press 5/3/2 @ 55/65/75
Row 6 x 4:00 with 2:00 RI
Total meters 5,296/Average pace 2:15.9/Average Stroke Rate 23
I am working with the heart rate monitor and that keeps me in check.
Circuit: 3 rounds on 1:00
Pull ups 3
Hanging leg raise 5
MONDAY'S WORKOUT
W/U
Circuit: 5 rounds/1:30 RI
KB swings 10
Push ups 10/10/8/6/4
KB snatch 3L/3/R
Ab wheel 10
I started with the 20K bell today and it felt good.
The KB progression for the next four weeks will be:
Week 1 swings x 10/Snatch x 3 ea x 5
Week 2 swings x 20/Snatch x 5 ea x 5
Week 3 swings x 30/Snatch x 8 ea x 5
Week 4 swings x 40/Snatch x 10 ea x 5
At the end of week 4 I am going to do a 100 KB snatch test with the 16 and see if I can keep it under 5 minutes.
SUNDAY'S WORKOUT
W/U
Front Squat 5/3/2 @ 75/85/95
Press 5/3/2 @ 55/65/75
Row 6 x 4:00 with 2:00 RI
Total meters 5,296/Average pace 2:15.9/Average Stroke Rate 23
I am working with the heart rate monitor and that keeps me in check.
Circuit: 3 rounds on 1:00
Pull ups 3
Hanging leg raise 5
MONDAY'S WORKOUT
W/U
Circuit: 5 rounds/1:30 RI
KB swings 10
Push ups 10/10/8/6/4
KB snatch 3L/3/R
Ab wheel 10
I started with the 20K bell today and it felt good.
The KB progression for the next four weeks will be:
Week 1 swings x 10/Snatch x 3 ea x 5
Week 2 swings x 20/Snatch x 5 ea x 5
Week 3 swings x 30/Snatch x 8 ea x 5
Week 4 swings x 40/Snatch x 10 ea x 5
At the end of week 4 I am going to do a 100 KB snatch test with the 16 and see if I can keep it under 5 minutes.
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