Day 11- 14 : Friday - How time flies!

Holy missing days of the week Batman!   How did it get to be Friday again.

Geesh!!!

Monday's Work out
Day 11 Monday Septemebr 10

Warm up 

1 min row 

30 second AD 

20 arm circles each arm 

5 inch worms 

10 air squats 

x3

A. Seated single arm db press 10-15reps x 3 sets rest 60sec btw arms

I used 15 lb on this no issues - really focused on posture

+ rest as needed/warm up movements 

6-12 strict ring rows 

20 second AD 95% (tough but not crazy)

Should want this Rest 2:30 x 3

2 at 12 Ring Rows; 1 Rep at 10 ring rows

AD was tough but really good

+

Sub Max Pushups from knee (almost max out)

12 walking lunge 

Row 20 seconds 95%(tough but be smart)

Rest 3mins x 3 

12 PU each time

Row was easy

+

5 mins at 75% effort amrap

5 back ext 

2 knee to elbow 

15 seconds plank 

should start and finish at same pace

5 Rounds plus set of BE

Cooldown walk stretch 

Overall this workout was fine  took BE very slow and deliberate.  The AMRAP felt good.  Kept same pace through all.

Thursday I had really planned to Work out  -but Brandon was out of school, David was out early and I had taken the car to be detailed.  But I did part of Thursdays workout today.

  But I had a really hard time clearing my head to focus on the Row Repeats

Thursday September 14
Warmup
Stretch
Row technique

Workout
500m row @2:05-2:15 pace
Rest 3-5 mins x 5 

I only did 3 repeats as 9 am class was starting and they needed the rowers.  My first row was in the 2:25 range - technique was crap.  Took a walk out side during rest. 

Second Row I did better I kept it in the 2:18 range after about the 150 mark, got a rhythm going and really just focused on technique.  

Third Row was the best,  I kept I would guess I avg. 212. this was an RPE of about 5-6.  

Max Strict Pullups green band rest 2-3mins  14

Max Strict Pullups Blue and Purple rest 2-3 mins  4

Max Strict Pullups Blue 2

 I tend to kip a little on the green - easier to keep strick on the blue.

Cool down
Walk stretch