Rehab Workout 10-27-2009

October 27, 2009

Row 3000M (11:38.3; 1:56.4/500m)

10 minutes recumbent bike (2.34 mi)

OHP +

Machine Pull-Downs (narrow grip)

5 Rounds

OHP  95# x 8, 135# x 4, 3, 3, 115# x 5

MPD 50# x 10, 70# x 10, 100# x 8, 7, 120# 7

The ergs at the NYSC on 91st and 3rd Ave desperately need some maintenance. The damper setting was on 10 and the drag factor was 85. I would have expected the drag factor to be at least 170. Given the amount of rowing work done the past week, I thought to improve more than 6 seconds. Next week, I'll try another 3K piece at the 76th Street (between 2nd and 1st Ave) ergs.

The machine pull-downs constitute active rest. The goal here is to eventually overhead press my bodyweight for multiple reps. The short-term goal (45 days) is to hit 135# for 10 reps, basically going up a rep a week.