Back!!!

Good to be back at school... with the boys...

Working out...

Today felt good...We will see how the day progresses...

Warm-Up/Mobilize

30-45s each:

Deadbugs (Unilateral & Contralateral)

Cross Under Lunge w/ Knee Up

Straight-Leg Side Leg Raise

Fire Hydrants

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2 Sets:

10 x Russian Babymaker

10 x Reverse Lunge to Cossack Squat (5 each leg)

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5m Row Warm-Up

60s easy Row

60s Leg Drive ONLY

30s Leg Drive & Hip Swivel

30s FULL PULL (Leg Drive + Hips + Arms)

30s Arms ONLY

30s Hips + Arms

60s Easy Row, FULL PULL (Focus on Leg Drive)

NITROUS

1000m Row

50 Thrusters (95#)

Pyan ~ 3:51.9 Row / 12:25

Daliege ~ 3:47.0 Row / 7:51

Ladick ~ 3:48.4 Row / 8:30ish @ 75#

Smalls ~ 3:51.5 Row / 9:42 @ 75#

tb ~ 3:54.1 Row / 9:26 (15@5:28 / 27@6:41 / 36@8:04 / 50@9:26)

15 in 1:34 / 12 in 1:13 / 9 in 1:23 / 14 in 1:22

HERE are some Rowing Stats to consider/look at/evaluate:

TB	s/m	Pyan	s/m	Smalls	s/m	Daliege	s/m	Ladick	s/m
3:54.1 (1:57.1)	22	3:52.0 (1:56.0)	24	3:51.5 (1:55.7)	23	3:47.1 (1:53.5)	36	3:48.5 (1:54.2)	25
1:48.7	28	1:53.2	28	1:53.2	25	1:55.2	35	1:52.5	27
1:53.2	24	1:51.7	28	1:52.7	20	1:51.5	36	1:49.7	26
1:57.0	22	1:54.5	25	1:54.0	22	1:53.0	37	1:55.0	22
2:00.5	21	1:56.7	24	1:57.2	20	1:53.5	37	1:56.0	28
2:06.0	18	2:03.7	18	2:01.5	30	1:54.2	38	1:58.0	25
	87		94		89		135		95

LAST # in s/m column is my estimated # of total strokes you took... 

I just took the Ave s/m from the top row and went with 4 times that amount (minus some) as we were all under 4m for row...some lost a few more strokes for being in the 3:40's...

BUT... remember...EACH stroke is WORK done... so the fewer strokes you can take the better as long as your time does not go down...

Remember your damper setting then look at those Ave/500m times... where do you think you were most efficient...that is the # you want to hit...