aiṓn

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Archive for the ‘Row’ Category

May 18, 2017

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THURSDAY– 4 am

ROWING
2′ easy warmup
250 meters x 6 intervals < 58″ w 1′ rest

Written by SJ

May 18, 2017 at 5:52 am

May 12, 2017

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FRIDAY– 4 am

ROWING
2′ easy warmup
500 meters x 4 intervals with 1′ rest (2’11” 2’01” 1’58” 1’56”)
2′ easy cool down

Written by SJ

May 12, 2017 at 5:41 am

May 5, 2017

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FRIDAY– 4 am

ROWING
5′ easy warmup
500 meters x 4 intervals with 1′ rest (1’59” 1’57” 1’56” 1’52”)
2′ easy cool down

Written by SJ

May 5, 2017 at 5:15 am

May 3, 2017

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WEDNESDAY– 4 am

ROWING
5′ easy
500 meters x 4 intervals with 1′ rest (95% effort)
2′ easy

Written by SJ

May 3, 2017 at 5:15 am

April 28, 2017

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FRIDAY– 4 am

ROWING
5′ easy
500 meters x 4 intervals with 1′ rest (95% effort)

Written by SJ

April 28, 2017 at 5:23 am

April 25, 2017

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TUESDAY– 4 am

ROWING
5′ easy
500 meters x 4 intervals with 1′ rest (90% effort)
5′ easy

Written by SJ

April 25, 2017 at 5:45 am

April 5, 2017

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WEDNESDAY; 10 AM

WARMUP – 2000 meter row

BENCH PRESS – 75 lb dumb bell x 10 reps

DEADLIFT (hook grip)
295 lb x 5 reps
305 lb x 5 reps

SPLIT SQUAT
135 lb x 5 reps each leg

FRONT SQUAT 135 lb x 5 reps x 2 sets

PULLUPS – 2 sets x 10 reps

INVERTED TORSO RAISE – 3 sets x 8 reps

PUSH PRESS
135 lb x 5 reps x 2 sets

CLEAN
135 lb x 5 reps x 2 sets

Written by SJ

April 10, 2017 at 8:23 am