Day: October 31, 2013

Row for Recovery

Another 10am session. My hands are feeling the most from all of those KBS yesterday. Legs are still sore too.

Warm-up

  • 3:00 Air Dyne
  • 45# Power Clean Positions

OLY

  • 2 Power Cleans + 5 Front Squats (95#)
  • 2 Power Cleans + 5 Front Squats (125#)
  • 2 Power Cleans + 5 Front Squats (155#)
  • 2 Power Cleans + 5 Front Squats (175#)
  • 2 Power Cleans + 3 Front Squats (195#)

Cleans were not feeling the best and the bar slipped out of my hands twice because it was humid in the gym and the bar was a little slick.

Strength

Shoulder Presses

  • 5 @ 95#
  • 5 @ 100#
  • 5 @ 105#
  • 5 @ 110#
  • 5 @ 115#
  • 5 @ 120#
  • 5 @ 125#
  • 5 @ 130#
  • 1 @ 135#

I worked on short rest for the first 5 sets or so. Caught up to me at the end there with 135# when I could only manage 1 rep and was shooting for 3.

Pendlay Rows

  • 5 @ 135#
  • 5 @ 150#
  • 5 @ 165#
  • 5 @ 180#
  • 5 @ 195#

Heaviest I’ve done with these.

Conditioning

Easy 20 minute Row

I tried to keep my pace in the 2:08-2:10 range and 15-17 spm seemed to be a good stroke rate. The final numbers on the rower were 20:05 for 4,686m with an average pace of 2:08.6.