TRAINING LOG: S. BAKER

Some ring dips/push-ups/pull-ups/rows

5 min rate 20 rowing DF 180 ish





Not too hard maybe get this to 1:40 ish

10/24/14

Pm

Air dyne x 5 min eu

20 ring push-ups

5 min row (last time 1:44.5@ 20spm)


So a 1sec/split improvement (starting to get a bit harder)

1k row cooldown

10/28/14

air dyne x 5 min warmup

Row x 1 min at 26 spm (pace 1:23.1)- easier than I thought it would be

Incline bench 135 x 50 reps (over 5 sets, 15,10,8,10,7)
Ring push-ups 10,10,5

Row another 1 minute at 26 strokes per minute 1:22.8 pace- also not too hard (was expecting much harder)- I must be getting fitter!

Did this as a little tester- for a 500- was hoping to go 1:20 at 30 spm- but had to go 34spm- also set drag at 200- probably should use 220- not too bad as far as effort went- may try to get a sub 1:20 500m this weekend if my trauma call schedule allows it :-D

Better- dropped DF to 150

Air dyne x 5 min

Row 500m "warmup" DF 187- 1:20.2

Incline bench 135lb x 5 sets of 10 reps

Ring dips

Ring push-ups

Ring pull ups

500m row cooldown 1:54.7

my brain does not accept that I'm not under 1:20 for the 500 and thus I'll be doing quite a few 500 m warm ups until my body cooperates

11/5/14

Took yesterday off tired

Last night unfortunately poor sleep (4y/o had a nightmare at 2am, and then at 3am dogs started going crazy as some coyotes were in my yard)

So kind of dragged myself into the gym for some strength work

Started with easy 4 min row followed by some strength development rowing as follows



Then high box squats to 405lbs x 10 triples

Then 22 ring push-ups

And another 4 min rowing cooldown

DF 140 (previous best 1:42.3)- no too hard tonight- but still not quite ready for 1:40

1k wu and 500m cd

Almost 3k :-D

11/9/14

Row 4 min warmup

Then some power development rowing as follows



Previous best avg 1:27.1- so better by 0.3 secs on Avg- definitely hard work

5 minute later start hi box squats up to 10 triples with 425lbs

Then 20 sec sprint on air dyne (21 cals- PR is 22) so also tough

Row 4 min cool down

Nov 11 2014




Row 5 min at rate 20- previous best 1:42.0 (DF 142)
Tonight 1:41.9 (I think the monitor stole a tenth of a second from me though :-O

Followed with a little bit of very light speed/explosivity work-x 5 rounds- very easy stuff (video below)


[youtube]https://m.youtube.com/watch?v=15YkBnEbYCg[/youtube]

Tomorrow hopefully a "better" PR

Took last 2 days off as I was pretty beat by Thursday with something like 5 straight "PB" workouts

Out in California (close to sea level)

Went to check out a new gym - the had 2 brand newish model E rowers- unfortunately both being used

A few hours later I returned for a workout with the goal of a new 500 PR

Did an easy 5 min warmup on bike and then went over to the rowers

Hopped on first one and checked out the DF- maxed out at 86 :evil:

Looked at next one and it maxes out at 115 :evil: :twisted: attempted to clean off the machine and managed to get it too 138
Set off on the 500 knowing the DF is definitely not optimal for a 500 (especially for me)

Got to 386 m with an average of 1:17.9 and machine was jumping all over the place and was about to crash into the elliptical machine next to it so I had to stop!! Probably would have gotten around 1:18.5-9 ish likely

Frustrated- went to deadlift- 405lbs x 13

Then 20 pullups broken into 5 sets

Will be back out in California for Christmas so I'll have another "sea level" opportunity then!

11/20/14

Lungs are definitely not ready for a hard session so tried something less intense

Did a 30 sec on 30 sec off x 8 reps- not sure what time to shoot for so just decided on keeping each rep below 1:30

Result were first 7 at 1:29.x, last one at 1:20- avg was 1:28.2- lungs felt like I was breathing through glue


Finished with some high box squats 450lbsx 4 sets of 5, and 5th set of 10 reps

Lungs still have layer of junk covering them but I don't feel bad- just cough a lot when I try and exercise

Did some (hang power snatches 3 reps with 135lbs/ box jump sequence 24", depth jump, 36" x 3 rounds, Werner Gunthor-ish- l)x 10 rounds

Did a 200m sprint (previous PR 28.9)- got 28.7, fairly easily- fell off seat with 100m left- so I think a lot more here- especially once this cold is all gone

Ring pullups

Hammer curls 50lbs x 10 each arm x 2 sets

20 ring push-ups

20 hanging leg raises

PR with this workout (of course it's only the second time I've tried it :-D -last time 1:28.2 avg)

Followed with high box squats 475lbs -first 4 sets of 5 reps and 5th set with 10 reps- fairly easy

7 ring chin ups (also PR- I suck at chin-ups)

27 ring push-ups

20 hanging leg raises

Short but good workout!!

PR for this DF 290 (previous best about 1:31.3-so pretty decent improvement here)

25 "wall balls to 11ft ceiling target with 50lb med ball - tough as last 10 or so reps were missing by about 4-6")

25 KB swings with 80lb KB

100m sprint on rower- new PR 13.8 sec (1:09.4)

100m sprint 14.1 (slipped off seat)

Load 150lb med ball to 60" platform x 10- 34.6 sec (I think pretty much ties PR for this)

20 "toes to bar" leg raises

Not a bad one tonight- although not that taxing