Leg Press & DB OH Press

12 Feb 15

  Row

  500m

  2min  Rest

  500m

  Weights

  3 x 10  Leg Press                (140lb)

  3 x 10  DB Overhead Press  (2x20lb)

  On the second week's schedule now. Row 500m x 2, Exercise 3x10 x 2.

  Weight 239lb with gym clothes.

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

Pullups & DB Shoulder Press

3 Apr 14 (Thu)

  Warmup

  20 Situps

  3 Rounds

  10        Pullups                 (130lb assisted)

  Rest

  3 Rounds

  10,7,5 DB Shoulder Press  (2x30lb)

  Rest

  Cooldown

  500m Row

DB Snatches & Leg Press

2 Apr 14 (Wed)

  Warmup

  500m Row

  3 Rounds

  8,5,5 1-DB Snatch, L  (35lb)

  8,5,5 1-DB Snatch, R  (35lb)

  Rest

  500m Row

  4 Rounds

  10 Leg Press              (145lb)

  Rest

Benches & Chinups

1 Apr 14 (Tue)

  Warmup

  20 Situps

  3 Rounds

  8, 8, 6 Bench Press  (110lb Smith)

  Rest

  3 Rounds

  10       Chinups        (130lb assisted)

  Rest

  Cooldown

  20 Situps