What Was Your Work Out Today?

Today first go at a 666m rowing sprint. Not impressive, around 1:50 pace. Really struggling on sprints right now. Warmed up for it (around 10 minutes) and did another 10 minutes after on the rower, then 15 cool down on the AirBike. Felt a bit shaky so didn't push afterward. Feel fine now. Think I just went out too fast.

2 hours bouldering. This was a good session - I got a couple of v4s. One needed a veritable maze of arm movements to get in position.

AM: A step aerobics Youtube workout and a 15 min. resistance band workout
PM: 3 mile fast/slow walk

Spin class; plus OHP, bench, KB swings, dead hangs (still light/conditioning weight, increasing reps).

The last 2 days I just rode my bike because I'm sick and I felt weak so I didn't want to waste a lifting day. Cold isn't gone tho so today I'm saying screw it and going to train legs anyways...which is going to suck, but whatever I've been out of the gym since Friday I can't take it anymore.

15 minutes stretch, 10 min cardio warm-up, 90 min strength training: chest press, rows, triceps various exercises, weighted lunges, bicep curls various progressive, abs, lats, and PT exercises, with a 5 minute cool-down

Weight lifting class - squats, OHP, trying to learn power cleans because it was Yom Kippur when we went over them. Yes I'm being proactive and asking the instructor. We'll see how things go Monday.
Erging - 3x1k/1min rest on a really really poorly maintained erg at the gym. Among other things, the chain needs to be oiled if not replaced.

Happy hump day.

6am sprints with my trainer. Pretty tough this morning.

30min interval run taking in my challenge hill, today I chose to try running up it at the end of my run.

45min PiYo

45min zumba

Woowee, an hour and a half of work today! Now, I eat.

Warm ups/isolation excercises:
5 min lateral helix machine
3×10 good mornings with an empty barbell
30 sec each foot balancing on bosu (today was the first time I noticed improvement here! Very exciting as I'm trying to fully recover an old running injury)

StrongLifts workout A:
5x5 bench press
5x5 barbell row
5x5 squats

Core:
3x10 bosu crunches
2x20 hip dips

Cool down/cardio:
20 min elliptical

15 minutes stretching, 20 minutes HIIT, 60 minutes Core Power Yoga... sort of a rest day today

Spin class (put me at 2x my default weekly 150 Garmin activity "minutes" goal, with 58% of class in Z3, and 18% Z4, so counts double "minutes", even though it's only Thursday, and despite a rain/wind-out of yesterday's planned row) . . . .

. . . plus the light sets of OHP, bench, dead hangs and KB swings I've started doing to reconcile myself (?) to the thought of coming Winter and its way-less-fun activities.

10.6k in a quad this morning - race line up. It went very well all things considered, though we're going to change where two people are sitting for sake of hearing difficulties (I can only yell so loudly and the person who was in stroke seat (two seats away from me) has no hearing on one side). That said, I'm getting more comfortable making calls, my wrist position issues are getting better (making sure my wrists are flat when the blade is square), and any day where I'm not discouraged about a sculling practice is a big deal for my self confidence.

We'll get at least one more row in as a line up Saturday - a fun low stakes 6,700ish meter intra-club race around an island that in the middle of our river. This time the juniors club will join us as well which is going to be very fun but very chaotic on the dock.

I did two hours boulder at a gym I've not been two for a while. I smashed it - I got loads of routes I've not done before ( I think 6 new routes in total.)

Today was chest day. Life was good today.

Thursday :

30min PT, omg I hated her after this. Was supposed to have been 400m runs interspersed with 50 squat jumps, 50 press ups and 50 sit ups, but ended up being more like 1/2 mile runs. And not at my pace, oh no, she pushed me right out of my comfort zone to run at a pace of her choosing.

Then I went to the gym and had my first real leg workout in ages. Now I'm not training for a race I can do proper leg burners and I concentrated on the bum and hips, although did also do work for the rest of the legs. Was all about endurance and the burn rather than heavy weights, so little 20 no rest between sets.

Started with deep (bum to floor) squats
5 each of 20/22.5/25/27.5/30/32.5/35/37.5kg

Then first superset using the 10kg bar (no rest between sets)
3x10 straight leg deadlifts/sumo squats/lunges (each leg)

Followed by
3x1min wall sit (30sec rest between sits)

Then the next superset (again no rest)

3x10 donkey kicks/fire hydrants/leg extensions. Moving immediately from one leg to the other no rest.

3rd superset
3x10 hip circle/leg raise/reverse hip circle. Again no rest plus 10 glute bridges during each transition.

Then did some single leg and balancing work.

3x10 curtsey squat with a leg raise (holding raise for count of 5) followed by
3x10 single leg deadlift with knee raise (holding raise for count of 5)

Finished the work section off with 10min on the spin bike, 20sec standing sprints/40sec active rest.

Then had a deep stretch.

20min piyo define upper body

1.5mile run taking in my challenge hill

1hr class - was a mash up, tabata meets barbell meets abs
10×3