Some recent training days

8/3/11

Row 1K @ 97-100%

rest 15 min

Row 1K @ 97-100%

rest 15 min

Row 1K @ 97-100%

(goal is same time per set, NO slower, NO faster)

1st 1k: 3:17.7
2nd 1k: 3:16.3
3rd 1k: 3:17.2

notes: needed all 15 minutes of rest to keep output high. Next time goal would be 3:14. PR on a 1k row is 3:09.

8/2/11

part 1:

hill runs

45-60 sec grinder pace - work on arm drive and high knees

run down easy x 6

(walk rest 4 min)

45-60 sec uphill fast pace

walk down 3 min x 3

(includes d-rom warm up and good cool down)

rested 6 hours

part 2:

A. back squat @ 30X1; 3-4 x 5; rest 5 min

B. Chin Ups Medium Grip Pronated @ 21X0; 2-3 x 7; rest 2.5 min

C. gh raises @ 2010; 12 x 4; rest 1 min

Back squat weights were : 245,265,275,280(3) 285(3)
chin up weights were 45,60,70, 75, 80(2), 80(2), 80(2)
gh raises completed with light band