Row row row your boat….

Did a ‘supplementary’ session today with JM. I call it a supplementary session because that doesn’t sound as hard or as tedious as a regular ‘training’ session.

Here’s what a ‘supplementary’ session looks like:

5Km on the bike

3 sets of 10 reps – Elevated push ups with varying hand widths and placement. These are supersetted with 30 seconds of band traction for each arm.

3 sets of 5 reps – 60kg bench press…this is just really to work on form and set up as much as anything and this was supersetted seated dumbbell cleans for 3 sets of 8 reps.

Then we jumped in the boats and did the following.

100, 200, 300, 400, 500, 400, 300, 200, 100 metres with 30 seconds recovery between intervals and 5 minutes of hip flexor stretching between the 3 sets of these that we completed.

….if only I could of dived off the concept II rower into the water after it would have been perfect….well….maybe in my next gym.


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