17 Sept
Rowing 3 x 14 mins (6 mins) DF 120
avg 2:12.9, 2:13.2, 2:14.3
19 Sept
Rowing Machine 8 x 45 sec row, 45 sec easy row/rest @ 1:52-1:56 pace, DF 137
Average pace 1:52.6, Fastest 1:51.3, Slowest 1:54.2
Power Clean – 3 x 5 x 60kg
Front Squat – 4 x 6 x 75kg
RDL – 4 x 6 x 75kg
Batwing Row – 3 x 14 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 1 x 30 secs
Stomach Vacuums – 3 x 10 secs
Front squats at a better weight, RDL too. Could add weight to my push ups now I can smash out sets of 20. I’ve moved the target pace in rowing to the one that corresponds to 7:50 for 2000m. My test row on day 1 was 7:55 but I feel fitter and I was hitting the low end of the range anyway so it seems logical to challenge myself.