10 MINUTES ON THE C2 ROWER.
First time ever on it. I have heard good things about it, and I know it seems to train the hinge pretty well. I have some nasty soreness and swelling on one of my knees from doing some martial art thing weeks ago that probably messed it up. This seemed like a good alternative, since running was out of the question. It feels 100% better after getting to move it a bunch without weight on it.
I have no frame of reference for what is good or not on the rower, but my times for 500 meters during the 10 minutes was 1:44. I set the resistance at maximum on and just started going. I figured 10 minutes was good for the first time on it.
I have no idea what that number means, and I am not going to look it up and compare myself to anyone on it.
20 minutes at Snap City Staircase:
Repeated the following for rounds (got in 4 in the 20 minutes)
Sprint up, walk down.
Spiderman crawl up, walk down.
Jump up, walk down
This was after a 22hr fast, so it definitely was my high-stress workout for the week.
Today's low-level exercise was sets of pullups after every "lap" up and down the gym floor while vacuuming and mopping.
Barbell deadlifts: Easy singles to 455# (1st conventional deadlifts in a couple years. I have been doing sumo. Thought I would switch and see how it goes. Didn't push it today).
500ft of forward and backwards leopard and Spiderman crawals while cleaning the gym floor.
16 Taekwon-Do hyungs
Windmills 3X3 w/24kg as an active piriformis sretch.
10 MINUTES ON THE ROWER. 2167M.
LOW-LEVEL EXERCISE WITH SETS OF BAR DIPS WHILE CLEANING THE GYM FLOOR.
SQUATS: 6X3 @ 275#
TURKISH GETUPS: 16KG-48KG
LOW-LEVEL EXERCISE BREAKS OF 1000 TOTAL FEET OF WEIGHTED DRAGS ACROSS THE GYM FLOOR.
(Tied 2 88lb kettlebells together and then drug them across the rubber floor in 100ft intervals.)
TAEKWON-DO BASIC TECHNIQUE DRILLS.
10 MINUTES ON THE C2 ROWER. EXPERIMENTING WITH KEEPING THE STROKE SPEED A CONSTANT 25RPM AND FULL RANGE ON THE MOVEMENT. FELT LIKE THIS HELPED TO REALLY UP THE MUSCULAR DEMAND ON IT.
With this knee/IT band issue I've got going (which is improving since I narrowed the problem down) I've had to be very strict on nutrition, and I have been generally fasting until about 2pm everyday. I may have a little something after an earlier training session, but nothing substantial until later.