Reply To: 2017 Training Log

#8752
Fraser_9to5
Keymaster

    Fit February Challenge at Work (1k Row)

1 Feb

Rowing Machine – 1000m in 3:39.2

2 Feb

Power Cleans – 2 x 3 x 60kg, 2 x 3 x 65kg
Narrow Squats – 10 x 50kg, 3 x 10 x 60kg
RDL – 2 x 10 x 50kg, 10 x 55kg
Incline DB Row – 3 x 10 x 15kg
V-Sit Hold – 3 x 30 secs
Side Plank – 3 x 45 secs
Press up Plank – 3 x 60 secs

3 Feb

Rowing Machine – 2 x 5 x 1 min on 1 min off @ 1:50/500m pace

6 Feb

Power Cleans – 1 x 3 x 60kg, 3 x 3 x 65kg
Narrow Squats – 2 x 10 x 60kg, 2 x 10 x 65kg
RDL – 3 x 10 x 60kg
Incline DB Row – 1 x 10 x 15kg, 2 x 10 x 17.5kg
V-Sit Hold – 3 x 30 secs
Side Plank – 3 x 45 secs
Press up Plank – 3 x 60 secs

7 Feb

Rowing Machine – damper setting to 10, 7 x 10 hard strokes

9 Feb

Power Cleans – 1 x 3 x 60kg, 1 x 3 x 65kg, 2 x 3 x 70kg
Narrow Squats – 3 x 10 x 70kg
RDL – 2 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg
YT Ab Circuit – 8 mins 15 secs

10 Feb

Rowing Machine – 6 x 500m (22,24,26,28,30,32 spm) in 1:52.6, 1:55.1, 1:54.5, 1:54.8, 1:53.5, 1:57.6

13 Feb

Power Cleans – 1 x 3 x 65kg, 1 x 3 x 75kg, 2 x 3 x 80kg
Narrow Squats – 3 x 10 x 70kg
RDL – 3 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg
YT Ab Circuit – 7 mins 55 secs

14 Feb

Rowing machine – 10 x 1 min on 1 min off @ 1:48 pace

This was when I filmed my fat loss rowing video on a whim, which was my first video over 100k views.

16 Feb

Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
Narrow Squats – 2 x 8 x 70kg, 6 x 70kg
RDL – 3 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg

18 Feb

Rowing Machine – 5 x 500m (22,24,26,28,30 spm) in 1:49.1, 1:47.1, 1:49.5, 1:50.7, 1:51.5

20 Feb

Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
Narrow Squats – 2 x 8 x 70kg, 7 x 70kg
RDL – 3 x 10 x 70kg
Incline DB Row – 3 x 10 x 17.5kg

Dodgy feeling in outside of right knee after front squats.

21 Feb

Rowing Machine – 3 x 1000m avg 2:13/500m pace
YT Ab Circuit – 9 mins 40 secs

Slow on the ab circuit after fatigue from rowing

25 Feb

Rowing Machine – 1000m in 3:26.3 (PB)