January 22, 2007

January 22, 2007

Row @4 - 500m - 1:40
scap pushup - 15
behind neck pulldown - 10
X-band walk - 6, 6
Core Performance Movement Prep

barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12

chin-up - 40 x 4, 40 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 60 x 4, 60 x 4, 35 x 12

DB upper body russian twist - 15 x 6*, 15 x 6*

Row @5 - 2000m - 7:48 - 1:57/avg 500m

Notes:
-New Rules of Lifting Strenght II workout B
-Bench and Row - Stay at that weight for next time
-Chin-up - go up in weight
-Row - I was trying to get under 7:30 and was able to get a 1:52/500m pace for the first 1000m but I just wasn't able to keep up that effort for the other 1000m