Walked 18 holes yesterday and it was a quick round since the course wasn’t letting carts out. I was about the only person out there. Was pretty sore in many places, so it was good recovery. Got to the gym early this morning to do a couple more rowing tests. Warmed up with an easy 500m first.
Row
- 3:00 for distance at <= 24 s/m
- Rest 10:00
- 250m for time
I’ve never paid much attention to my stroke rate, so that was an interesting challenge. I was able to keep it pretty steady with only one 30 second section missing. Managed 888 meters with an average of 23s/m and a 1:41.3/500m pace. Compare that to my 1,000m PR of 3:11.2 where I averaged 1:35.6 but at 33s/m. When I went to get up I felt my low back was really tight. The 250 meters was a good push and was just a half second off my PR time, getting 40.9.
Could really feel my back getting off after the time trial. What the fuck?!?
Strength
Push Press
- 6×45#
- 6×95#
- 6×115#
- 6×135#
- 6×155#
- 6×175#
I put on my belt for 115# and above. Was ok, but not the greatest on the back so didn’t push the weight. Coming in my goal was 195# which I’ve done for a set of 5 before.
Figured I shouldn’t do some of the other stuff programmed for class so I did 3 sets of 10 Reverse Hypers with 210#.
Conditioning
8 Rounds (Tabata)
- 20s Air Dyne (AD2)
- 10s Rest
Something I could do that wouldn’t put any stress on my back and still get me sweat on. Racked up 133 calories and 1.17 miles.
Nick Momrik's Fitness Logs 