Rowing Machine – 8 x 45 on / 45 off @ 1:53.1 average
Power Cleans – 3 x 4 x 40kg
Front Squats – 4 x 10 x 40kg
Pushups – 3 x 15
Batwing Rows – 3 x 12 x 15kg
Front Planks – 2 x 30 secs
Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)
Glute Smash and Floss (368)
Roller Quad Smash (385)
Couch Stretch (391)
Posterior Chain Floss (409)
Roller Calf Smash (425)
Classic Calf Mobilisation (429)
Roller calf smash was DIRTY! I cut a length of PVC pipe and placed it on my lifting platform so my foot could hang off the ground. Took about 2-3 minutes on each calf passing up and down, really painful and they felt much better a few days later.
Rowing Machine – 3 x 6 mins (2.5 mins, 3.5 mins) 1:58.8, 1:59.6, 2:00.5 pace
Pullups – 3 x 6
OHP – 3 x 8 x 40kg
Legs were toast so didn’t need split squats or power cleans. Built some confidence given that 1:59 was what I held on my 2000m time trial on day 1 and I matched it twice with 2.5 mins rest between. Needed more rest between reps 2 and 3 but it’s based on your heart rate dipping below 2x resting which is a nice way of taking the guesswork out of whether you need a longer rest after a certain rep.
Rowing Machine – 2 x 15 mins (6 mins) in 2:13-2:14/500m pace.
Rowing Machine – 6 x 90 on / 90 off DF 135. Avg pace 1:53.6/500m overall
I had an ordeal with a puncture to my car last night and it involved an hour trying to fix it myself and then waiting for the AA, meaning I got home after 3am. If I was fully rested I’d do some upper body today but right now I’m not even in the mood to try abs. Will try to do more on Friday than usual.