Week 2 - PHA workout 2 + interval on rower

2009-10-08 Thursday

Location: CS gym
Time: Morning before work

Second PHA workout of week 2. For the shulder press am using 8kg for the 1st set and 9kg for the 2nd set.

Location CS gym
Time: During lunch

Intervals on the rowing machine (set to highest resistence). Warm up for 5 minutes at 35 rpm (revolutions per minute) then
- 10 seconds at 44 rpm with 10 seconds at 35 rpm (active rest)
- 20 seconds at 44 rpm with 20 seconds at 35 rpm
- 30 seconds at 44 rpm with 30 seconds at 35 rpm
- 40 seconds at 44 rpm with 40 seconds at 35 rpm
- up 90 seconds.