Thursday, September 27, 2007
Workout for Friday September 28, 2007
This is the last workout for September, let's make it count!
Warm-up:
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 5
24-26 (5 K pace)
Full pressure Row at:
30 strokes @ 28
15 strokes OFF
20 strokes @ 30
10 strokes OFF
10 strokes @ 32
1 min OFF
x 4
Cool Down
Warm-up:
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 5
24-26 (5 K pace)
Full pressure Row at:
30 strokes @ 28
15 strokes OFF
20 strokes @ 30
10 strokes OFF
10 strokes @ 32
1 min OFF
x 4
Cool Down
posted by Duncan PERMALINK 
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