Saturday 03/06/10

Row 8 x 250m with 90 sec rest between efforts.
Hold within 2-3 seconds (of best time) or foul.

Foul = 90 sec isometric "bottom of lunge" hold with right leg forward, then repeat with left leg forward.

 
Kiley goes upside down at the site of the Bisbee 1000.

2 comments:

Phil said...

Did this on Saturday, 03/06/10, at Urban Active.

Back Squat 3 x 5
45-5
135-5
225-5
285-2, then 1 miss (kind of random)
285-3
-----
325-5
325-3
325-2

Shoulder Press 3 x 5
45-5
95-5
125-3 or 5, can't remember
-----
150-3
150-1
150-1

The press was lousy. One, it was weak, and two, my shoulder had some issues.

Then - a CFE rowing WOD:
8 x 250m with 90 sec rest between efforts. Hold within 2-3 seconds (of best time) or foul. Foul = 90 sec isometric "bottom of lunge" hold with right leg forward, then repeat with left leg forward

48.54
47.06
46.75
47.04
48.10
48.93
49.03
48.72

Kiley said...

CF:
Pooped after yesterday still, so took it easy today. Just did
Shoulder Press 5 x 5 at 70% of 1RM
55#



Sports
Rowing 08m 18s

Sport comments: Rowing workout:
8 sets of 250m. Rest 90 seconds between each one. If I varied more than 3 seconds I had a penalty. I did NOT have the penalty! WOOT!

1:04
1:03
1:01
1:02
1:01
1:03
1:02
1:02