All the Rowing

My ass is sore from those jumping lunges yesterday.

Finally got around to cleaning up the Thruster Attack Program and publishing it over on my main blog. Enjoy!

Headed over to CFi early today so that Kevin and I could get in our bench pressing before the 4:30 class and I could get in a rowing workout before classes, which were using the rowers today. Did Crossover Symmetry Activation and then dove right in.


  • 1,000m moderate pace
  • 2:00 rest
  • 8 x 200m hard, 20s rest b/t reps
  • 800m moderate pace
  • 2:00 rest
  • 6 x 200m hard, 20s rest b/t reps
  • 600m moderate pace
  • 2:00 rest
  • 4 x 200m hard, 20s rest b/t reps
  • 400m moderate pace
  • 2:00 rest
  • 2 x 200m hard, 20s rest b/t reps
  • 200m moderate pace

* Hard pace = your 2000m PR pace plus 0-5sec/500m
* Moderate pace = your 2000m PR pace plus 10-12sec/500m

This one comes from Chris Hinshaw as usual. I’d like to the post, but the URL isn’t working so you’ll have to trust me. My paces were 1:45-1:50 hard and 1:55-1:57 moderate.

I was expecting this to get bad, but it wasn’t bad at all. No issue at all holding the paces. Finished in 41:03. Sure didn’t feel like I rowed 7,000 meters. I really like these type of workouts.

No B.S. Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 4×185#
  • 4×205#
  • 3x4x225#

Felt a lot better than the session last week. One more week in the program before testing a max.

Reverse Hypers


  • 12×210#
  • 12×260#
  • 12×280#
  • 12×300#
  • 12×320#

Pretty soon I’ll be putting my back squat weight on there. Though I haven’t squatted in about 2 months so this could very well be my max squat now. :-/

I did Crossover Symmetry Recovery before leaving. Will hit a round of back stretches tonight.