October 28, 2009
5000M Row (19:50.8; 1:59.1/500M) (Drag Factor - 118)
IBP - 4 - 7 reps +
LPD - 8 - 10 reps
5 Rounds
Weighted Dips +
T-Bar Rows
3 Rounds
IBP - 135# x 10, 205# x 3, 2, 185# x 7, 135# x 12
LPD - 100# x 10, 10, 120# x 8, 160# x 3, 130 x 7
Weighted Dips (55#) - 4, 5, 3
T-Bar: 70# x 5 x 3
A Drag factor of 118 with the damper setting on 6 is more acceptable but still a low drag factor for that setting. For endurance purposes 2:00/500m is the magic mark. I could have gutted it out for another 1000M but I'm not close to that split for 10K.
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