December 11, 2015: Rowing Intervals

I was writing the 2nd part of my training plan, but I was too tired to finish it. In this post, I'll just be reporting my training for the day.

December 11, 2015 Workout

Time for workout: 11 AM

Location: YMCA

Overhead Press:

1. 45 x 5

2. 55 x 5

3. 65 x 5

4. 65 x 5

5. 75 x 5

I felt pretty good with these. I wasn't sure if the bar weighed 45 like mine does, but I don't think it was too far off otherwise. 

Rowing:

Warm-up 10 minutes 1586 meters

I took some strokes to record to check on my form:

Intervals 3 x 2 min. with 1 min. rest (Total 1312 m)

1. 435 m (2:17.9/500m; strokes/minute=25)

2. 438 m (2:16.9/500m; strokes/minute=25)

3. 440 m (2:16.3/500m; strokes/minute=25)

These were hard, but I felt good. Form was good. I made sure to emphasize safe form despite working hard during the work intervals.

Cool-down 10 minutes 1833 m

Planks: 40 sec. x 3 with 20 sec. rest

Stretching ~10 minutes