Thursday 15 November 2012

Rowing Test

Hey bad-asses!

Hope you have all been working hard.

Here is my training for the last few days.

Tuesday 13th Nov:
1) BB Hang Power Snatch x 5 + 1 Overhead squat  x 3 sets

2) Deadlift 4 x 10 (100kg / 102.5kg)

3a) Negative (assisted) One arm pull ups 3 x 5 per side
3b) 1 DB Overhead press x 10 + 20 sec overhead hold (lats activated) x 3 sets

- - - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 14th Nov:
BJJ drills with a partner + sparring x 90 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 15th Nov:
Rowing Test

Row 500 meters as quickly as possible, then rest as long as it takes you to row it.
repeat this for 6 sets
Take the average of all 6 sets, this is your score

I scored an average of 1.43 (.4)

Rested 5 minutes

Tabata Intervals x 6 mins (alternating between)
- Barbell Landmines (Olympic bar + 5kg plate)
- Burpees (press up at bottom and Pull up at top)

Tough little conditioning session, I am a big fan of the Barbell Landmines and I haven't done them for a while so it was good to do them today.

Any questions, drop a comment below

Keep training hard and living happy
Bradbury

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