Wednesday, February 4, 2009

We're Off

So I arrived in the gym ready for a nice recovery row - Will offered me a session with Barry an MMA figther and I must admit I jumped at the chance. The following is the session we completed

Bike - 5mins
Y,T,W - 3×5,5,5
3×4minute row with 1 minute recovery
Work Block 1 - 10 mins
1A Box Jumps - 5 reps
1B Pull Ups - 3 reps
1C Elevated Push Ups - 10 reps
3×4minute row with 1 minute recovery
Work Block 2 - 10 mins
2A Split Jumps - 10 reps
2B Inverted Rows - 5 reps
2C KB Shoulder Press - 5 reps each side
3×4minute row with 1 minute recovery
3A III Way Bridging - 2 sets (30second each bridge variation)
3B Natural Reverse Hypers - 2 sets of 15 reps

1 3 x 4 mins - 1085 1130 1150
2 3 x 4 mins - 1100 1150 1175
3 3 x 4 mins - 1100 1109 1162

I will put my heart rate info up later due to technical difficulties


Eric(K) said...

hi damian

eric here from the seminar, did you have a go at rowing on the water? which club was it that invited you to have a go, hopefully it was neptune?

did you keep a blog when you were in kosovo cause it'd be cool to read about your time over there


Monica said...

Damian? Are you still alive or was thast the technical problem?

I have only just found your blog, but will keep looking back it at. I have 3 chalenges for myself this year.. achieve a 2K score of 8mins 40 (bear in mind I'm only 50kg's and not a rower), 10k coastal run in Exmoor and cycle Oxford-London..
Your training, especially the circuit with the MMA man, has definitely reinspiored me - thank you. After nearly 4 weeks off training due a prolonged chest infection, I wasn't looking forward to starting again!
Thanks, and RIP.