Training log #3 plus 1m km Row
March 5, 2015
Training today was a full body resistance programme.
Warm up (hips mobility, glute activation and band pullaparts mainly)
A1. DB Step Up x 10ea
A2. Glute/ham raise x 10
A3. Reverse Hyper x 15
Repeat x 4
B1. DB Press x 10
B2. Seated Row x 10
B3. Ab Wheel Roll Out x 15
B4. Leg Lowers x 15
Repeat x 4
C1. 45 DB flyes
C2. Side lying DB lateral raise x 10ea
C3. Paused single Arm DB Row x 10ea
C4. Standing Band Row to Ext Rotation x 10
C5. Seated Rope Face Pull x 15
Repeat x 3
I finished with a 5km row at a 1:55/500m pace. Why? Because of Joel Snape and his nudge towards the 1,000,000km row challenge, which I’ll complete this year.
Here’s the link: http://www.concept2.co.uk/indoor-rowers/motivation/million-meter-club
How does this work out? Simple.
There are 44 training weeks left this year, lets call it 40 to account for weeks away.
1,000,000 / 40 = 25,000km, which is what I need to complete each week.
Lets say I do five days, thats 5km per day, job done.
Which is a reminder that small blocks really do add up to a shit load of work over an extended period, something that most of us forget.