Today's sesh, just a quickie:
- PB for 2k on the rower - 7:14.7 (1:48.6/500m avg).
- 5x5@55kg bench
- 5x10@35 cable cross flies
- 3 rounds of core mini-circuit: 30secs alternate crunches/30secs Swiss Ball pikes/30secs stick push
- 3x10 'box jump' press ups (hands in front of box; lower; push up quick - as if to do handclap press up; lift hands to box; lower push up quick again, lifting hands and bringing in front of box again = 1 rep)
- 3x10 ITB rolling on beer bottle
- Finished with Tri-pull down: started at 35kg and worked down through the weights to exhaustion.
Still leaves another 15secs to go to break the 7min barrier for the 2k, but up from 7:32 when first started...looks like that will have to roll-over to be one of 2012's goals!
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