Barry’s session today:
Bike – 5mins easy
Rower – 4x500m with 60 sec recovery between efforts…near on max effort.
1A Bent Over Barbell Rows
1B Barbell Push Press
He got 32 reps of each in 10 minutes with 40kg…and we also tweaked something in his neck/trap as well….we had to work a little frontier medicine to sort it out…we sorted it out.
Rower – 4x500m as above….was what was in his program…he did 1x500m wasn’t comfortable with his neck so I got him onto a bike and had him do a 1min 30 sec effort on level 10….which made him realise the rower wasn’t so bad after all and he did his last 2x500m on the rower.
2A Close Grip Bench Press
2B Close Grip Lat Pulldown
He got 49 reps of each in 10 minutes.
Rower – 4x500m with 60 second recovery between efforts giving whatever he had left….which wasn’t much…but enough to keep all his times under 2minute 500’s.
3A Bicep Curls
3B Hanging Leg Raises
3C Overhead Tricep Extensions
3D Standing Ab Pulldowns
He did 60 reps of each in 10 minutes…we used 30kg on the bi’s, tri’s and ab pull downs.
We finished with a max effort 500m on the rower.
When he’s fit…he’ll do 50 reps of each on the first block and 100 reps of each on the second and third blocks…so he’s got a bit of work to do…have no doubt in my mind that he’ll get there though.
He had a 2min 30sec transition between the cardio and strength blocks and vice versa as well.