## RobT-aus' log

**Moderators:** Ironman, Jungledoc, darshana, stuward

### RobT-aus' log: y3c7w16 20130522

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.

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.

### RobT-aus' log: y3c7w17 20130523

Thursday AM

row 10 x 100m / 7 pushups < 30s

row 9 x 100m / 15-25s bridge

row 10 x 100m / 7 pushups < 30s

row 9 x 100m / 15-25s bridge

### RobT-aus' log: y3c7w18 20130524

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.

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.

### RobT-aus' log: y3c7w19 20130527

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.

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.

### RobT-aus' log: y3c7w20 20130528

Tuesday PM

row

500m w/u - drills

2000m 8m25s

2mR

2000m 7m43s

3mR

pushup 4 x 12, 1 x 8

row

500m w/u - drills

2000m 8m25s

2mR

2000m 7m43s

3mR

pushup 4 x 12, 1 x 8

### RobT-aus' log: y3c7w21 20130529

Wednesday AM

row

5 x 1000m: drills, 4m15s, 5m30s, 6m15s, 3m45s / 40s plank between, 1mR

row

5 x 1000m: drills, 4m15s, 5m30s, 6m15s, 3m45s / 40s plank between, 1mR

### RobT-aus' log: y3c7w22 20130530

Thursday AM

row 5000m 25m

row 5000m 25m

### RobT-aus' log: y3c7w23 20130531

Friday AM

row 500m w/u

2000m 7m54s s/r of 15

stretching

row 500m w/u

2000m 7m54s s/r of 15

stretching

### RobT-aus' log: y3c8w1 20130603

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

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

### RobT-aus' log: y3c8w2 20130604

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

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

### RobT-aus' log: y3c8w3 20130605

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

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

### RobT-aus' log: y3c8w4 20130606

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

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

### RobT-aus' log: y3c8w5 20130607

Friday AM

row 500m increasing pace / windmill 6 ea side x 4kg, 8kg, 12kg, 16kg, 20kg, 0kg

row 500m increasing pace / windmill 6 ea side x 4kg, 8kg, 12kg, 16kg, 20kg, 0kg

### RobT-aus' log: y3c8w6 20130611

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

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

### RobT-aus' log: y3c8w7 20130612

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

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