9/16
5x50m hills
arms, abs
9/17
A. Pc up to 245x1
B. TB DL 345x4, 365x4, 385x3
C1. BSS 2 sets of 8
C2. incline DB press 2 sets of 8
D1 t-bar row 3 sets of 10
D2. SL BE x 6 x 3
E1 face pull
E2. calf rasie ecc focus
9/18
Row 350m @ 1:18 pace rest 15mins
Row 250 1:19 pace rest 8 mins
Row 250 1:20 ace rest 8 mins
Row 150 @ 1:21 pace
goal was to row a 500m in 1:19, but quit 350m in. Not there yet.
9/19
Total body lift
9/20 basketball Pm
9/21 walk and rest
9/22
total body
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