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PostPosted: Tue May 21, 2013 6:11 pm 
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Location: Sydney, Australia
Wednesday AM
rowing 3 x 2000m
1 technical (100m ea arms/arms lean/arms lean half leg/arms lean full leg), 1 slow, 1 moderate to practise the movements.
I am working on ensuring that my arms and legs are fully extended, that my torso is only moving between 11 and 1 (I may have been going to 2 or 3), distinguishing between the pull and the prep and ensuring the whole movement is smooth.
pushups 6 x 10, 1mR

edit: practise not practice. sorry.


Last edited by robt-aus on Fri Jun 07, 2013 6:15 am, edited 1 time in total.

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PostPosted: Wed May 22, 2013 5:55 pm 
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Location: Sydney, Australia
Thursday AM
row 10 x 100m / 7 pushups < 30s
row 9 x 100m / 15-25s bridge


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PostPosted: Fri May 24, 2013 4:30 am 
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Location: Sydney, Australia
Friday PM
row 2000m technique drills for 1000m, 10 exercises for 100m each, 1000m slow
2mR
row 2000m 7m45s
pullup/pushup circuit: 1 chinup, 1 pullup / 10 to 1 narrow pushups - 30-45sR

My second row was excellent. The gent using the machine next to me was an excellent rower. I sneakily saw that he'd banged out 5000m in 18m45s. A definite target of mine and I took the opportunity to observe what I now understand to be a competent rower in action. A good session.


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PostPosted: Sun May 26, 2013 10:28 pm 
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Location: Sydney, Australia
MOnday PM
row
500m warmup
5000m 23m45s - s/r between 12-15
3 x 1,2,3 pullup/2,3,4 pushup

edit: s/r = stroke rate. the c2 machines provide this statistic.


Last edited by robt-aus on Fri Jun 07, 2013 6:17 am, edited 1 time in total.

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PostPosted: Mon May 27, 2013 10:44 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday PM
row
500m w/u - drills
2000m 8m25s
2mR
2000m 7m43s
3mR
pushup 4 x 12, 1 x 8


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PostPosted: Tue May 28, 2013 6:07 pm 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Wednesday AM
row
5 x 1000m: drills, 4m15s, 5m30s, 6m15s, 3m45s / 40s plank between, 1mR


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PostPosted: Wed May 29, 2013 5:54 pm 
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Location: Sydney, Australia
Thursday AM
row 5000m 25m


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PostPosted: Thu May 30, 2013 5:42 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
row 500m w/u
2000m 7m54s s/r of 15
stretching


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PostPosted: Sun Jun 02, 2013 10:46 pm 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Monday PM
row 500m w/u
3 x row 250m / 6 burpees / 1mR
3 x row 250m / 6 burpees / 4 windwmills ea side 4, 7, 10 kg / 1mR
2 x row 250m / pushup 12, 20


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PostPosted: Mon Jun 03, 2013 10:35 pm 
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Location: Sydney, Australia
Tuesday PM
row 500m w/u
row 200-250m observing wattage / windmill 5 ea side w/ 6, 8, 10, 12, 20
row 200-250m observing wattage / farmers carry 40m w/ 24, 28, 30


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PostPosted: Wed Jun 05, 2013 5:52 am 
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Location: Sydney, Australia
Wednesday PM

7 x row 45s increasing intensity - 225m was best distance / farmers walk 8, 10, 12, 16, 20, 24, 32 / 1 pullup / Rest was time taken walking between things
7 x row 45s restful / farmers walk 8, 16, 32, 32, 32, 0, 0 / 1 chinup / Rest was time taken walking between things


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PostPosted: Thu Jun 06, 2013 5:30 am 
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Location: Sydney, Australia
Thursday PM
6 x row 45s increasing wattage / pushups x 6 / farmers walk 6, 10, 14, 20, 24, 32
6 x row 45s gentle / advanced burpee x 6


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PostPosted: Thu Jun 06, 2013 5:25 pm 
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Location: Sydney, Australia
Friday AM
row 500m increasing pace / windmill 6 ea side x 4kg, 8kg, 12kg, 16kg, 20kg, 0kg


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PostPosted: Mon Jun 10, 2013 10:24 pm 
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Location: Sydney, Australia
Tuesday PM
7 x row 250m at higher stroke rate, around 30 / windmill x 7 ea side w/ 0, 8, 12, 14, 16, 20, 0
6 x row 250m / plate pinch /w 20kg
pushups 25, 20


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PostPosted: Tue Jun 11, 2013 5:45 pm 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Wednesday AM
9 x row 1m moderate pace / kettlebell 25m carry @ 6, 8, 10, 12, 14, 16, 20, 24, 28, 32 / plank centre, left, right 10-20s / kettlebell swing for up to 30s or 8 reps


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