Row & Overhead Press

4 Feb 15

  Row

  500m  (2:01)

  3 Rounds

  10 BB Overhead Press  (55lb)

  Try seated DB press (2x25lb) next time.

Row & Leg Press

3 Feb 15

  Row

  500m

  Weights

  Leg Press  3x10  (90lb)

  Leg press rack worked well. Too much muscle-isolation, but easier on the knees than box squats.

Row & Chinups (2015 Start)

2 Feb 15 (Mon)

  Row

  500m

  3 Rounds

  10 Chinups  (assisted 150lb)

  Starting up again. Weight at 241lb with gym-clothes.

  Notional ramp-up plan:

  Week 1:  Row 500m

                Weights 3x10  (1 exercise)

  Week 2:  Row 500m - Rest 3min - Row 500m

                Weights 3x10  (2)

  Week 3:  Row 1,000m

                Weights 3x10 (couplet)

  Week  4:  Row 500m - 3min - 500m - 3min - 500m

                 Weights CF WOD

  Week  5:  Row 1,500m

                 Weights CF WOD

  Week  6:  Row 500m - 3min  (x4)

                 Weights CF WOD

  Week  7:  Row 2,000m

                 Weights CF WOD

  Week  8:  Row CF Endurance WOD

                 Weights CF WOD