workout entry

I’ve been really, really bad at recording workouts, so here’s the latest and an attempt to remember ones from last week.

Sunday, 1/24/10: 1009m warmup, NRoLW section 2, A 2:
squat/push press 2×10@45
step-up 2×10@10, dumbbell 1-point row 2×10@20
lunge with rear foot up, 2×10 @10 lbs, push-ups at 5
plank 2×10@60 sec, cable cross 2×20@10

Saturday 1/23/2010: erged 10023 in 58:38 – transitioned to wobble-seat erg for last 5K

Thursday, 1/21/2010: 1015m warmup, NRoLW section 2, B 1:
wide grip DL, 2×10 bare bar
Bulgarian split squat, 2×10@20 (?), underhand lat pulldown 2×10@50
reverse lunge with forward reach, 2×10@20, prone Cuban snatch2x10@7.5
swiss-ball crunch, reverse crunch, lateral flexion all 2×10
prone cobra, 2×60 sec
intervals: 5x:30 on, :90 off on erg: 1647 in 10:34

Wednesday, 1/20/2010: erged 7013 in 40:23

Sunday, 1/17/10: 1009m warmup, NRoLW section 2, A 1:
squat/push press 10 bare bar, 10@45
step-up 10@10, 10@20, dumbbell 1-point row 2×10@20
lunge with rear foot up, 2×10 @5 lbs, push-ups at 6
plank 2×10@60 sec, cable cross 2×10@10

Saturday, 1/16/2010: erged 10013 in 55:38

Friday, 1/15/2010: erged 6814 in 42:11 – 2x 5x(1′ on, 2′ off)

Thursday, 1/14: 1k warmup, NRoLW section 1, B 8:
DL 3×8@85
shoulder press 3×8@20, lat pulldown 3×8@50
lunge 3×8@20, Swiss ball crunch 3×10

Sunday, 1/10/2010: 1k warmup, NRoLW section 1, A 8:
squat 3×8@85
low row 3×8@65, push-ups 3×8 with bar at 5
step-up 3×8@20, prone jackknife 3×10

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