My last training session of the year, and it was a tough one. I did this routine for the first time in October 2009 and I completed it back then in 44:50.
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| Shredded shins from doing deadlifts |
15 Squats - 95 lb (full range of motion)
15 Deadlifts - 115 lb (conventional grip)
15 Bench Press - 85 lb
15 Pull-ups
15 Military Press - 55 lb
15 Single Arm DB rows - 35 lb (15 per arm)
Time = 24:50
Following a significant improvement on my PR for last week's 12 Days of Christmas routine, I was really pleased with today's performance. I knocked 20 minutes off my PR for this strength workout. It shows that the training I've been doing since the beginning of August this year is really paying off. That's due in no small part to the advice and oversight of my trainer, Paul, who trains me once a week and checks on the routines I do on my own during the week.
Unfortunately, I finished this routine so quickly Paul had plenty of time to add a couple of "fillers" to make up the hour until his next client arrived.
1 km on the rowing machine
50 box jumps to 20 inches
Time = 9:30
Followed by
3 x 100 m sprints on the rowing machine
Times: 19 seconds, 19 seconds, 20 seconds
2 comments:
Time on the row/box workout was 9:30, 8 steps is 20 inches. Also you can probably take out the light kipping allowed for the pullups as you kept your legs straight the entire time. Very nice work today!
My shoulders and biceps are sore already - and it's only been two hours! I think that's probably due to the rowing rather than the strength test.
And thanks for all your hard work this year. I'm not just benefiting from our training sessions together, but also from your advice and encouragement for my solo workouts.
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