9,448 meters; 2.22.8 (20) (153)
8th & I (pm)
Squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
185; 200; 215
Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%
160; 185; 200; 210
12 minutes (alternating OTM):
6 strict pull-ups
18 box jumps (24)
12 push-ups
Notes: This was the best I've ever felt, by far, on a rowing workout. My mind was in a great place, my body felt incredible, and the rowing came easy. Felt as though I could've rowed for another 45 minutes. Pace was significantly faster than past aerobic restoration pieces. Heart rate did cross over the 150 cap; however, I wasn't concerned since I was feeling so good otherwise. Only real difference between this row and my others was that it was done early in the morning and in a fasted state. This was exciting to see because I'm planning to do rowing and Airdyne workouts in the morning before work once I move to the Cape.
Did 5 minutes of incline walking on the treadmill as a warm-up and cool-down. I particularly liked this as a cool-down. My achilles' were burning up bad. Legs felt strong on squats today. I wasn't sure how things would go after rowing in the morning, but they went well. Had hope to make it at least 15 minute on the OTM-segment; however, my strict pull-ups started breaking down. I actually had to break the 4th set 4/1/1. Push-ups were also a struggle on the 4th set. Got in-and-out of gym in 90 total minutes again, which is my new goal. This goes by very quickly, but I think it's important to contain the sessions, particularly if I'm doing am/pm. Overall, a high-quality training day. Rewarding myself with a root beer float tonight.
Did 5 minutes of incline walking on the treadmill as a warm-up and cool-down. I particularly liked this as a cool-down. My achilles' were burning up bad. Legs felt strong on squats today. I wasn't sure how things would go after rowing in the morning, but they went well. Had hope to make it at least 15 minute on the OTM-segment; however, my strict pull-ups started breaking down. I actually had to break the 4th set 4/1/1. Push-ups were also a struggle on the 4th set. Got in-and-out of gym in 90 total minutes again, which is my new goal. This goes by very quickly, but I think it's important to contain the sessions, particularly if I'm doing am/pm. Overall, a high-quality training day. Rewarding myself with a root beer float tonight.
Just when I thought you'd given up on anything easy...hee hee
ReplyDeleteGiven up? Naw, dude! I'm just getting started with the "easy" stuff. Just wait until I have my Airdyne and Concept 2 set up in my garage in a few weeks. I definitely believe in the "easy" stuff. I suppose I just believe that it has less of a place in the training template than you do. I believe in a mix of high intensity, moderate intensity, and low intensity.
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