August 15, 2017

Daily score: 8

Workout:

Row 1k for time
rest 30 sec
Row 1k for time
** goal is to have the fastest cumulative 2k pace with the minimum
amount of drop off from set to set

3:54 (2 second pr)
4:12
(2k= 8:06 , 7 second pr)
+
A. CTB pull ups; accumulate 12 sets of 2-3 working on perfect
technique not for time
* i watched the vids, i think it looks pretty good and just needs
some more time and focus and i will continue to give you these
technical components

3 reps x 9 sets
2 reps x last 3 sets
B. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest 1 min

10x4
C1. Ring to chest isometric hold; 15 seconds x5; rest 40 sec

15x5
C2. Bent over DB arc rows; 10 reps x5/side; rest 2 min

8#x10/side
10x10/side
12x10/side x 3
D1. Seated pike lifts; 10 reps x5; rest 30 sec

10x5
D2. Side plank; 30 seconds x5/side; rest 30 sec

30/side x 5
D3. Arch body hold; 30 seconds x5; rest 30 sec

30x5
D4. Seated medball russian twists; 16 reps x5; rest 30 sec

30# x 16 x 5
+
mobility work 15-20 min

Done


Glutes are still pretty sore/tight.  Rowing had me totally exhausted.  I had the brilliant (sarcasm)  idea to try and sprint for 10 seconds then slow for 20 and see what would happen.  Well, I blew up.  I made it 2 mins doing that on the first 1k then just kept whatever pace I could and not die. The 2nd 1k just hurt and I definitely slowed from beginning to end.  I did pr though.  But I did not follow your directions and I would not do it that way again.  CTB were improved.  I made it further through the sets before dropping to 2 reps.  Arch holds are still not my favorite, just hard.  Everything else went well.  Looking forward to a rest day so my glutes can recover.  Thanks!