Training Log Archive: PippaD

Very top of hamstrings feeling bad and very tight and almost like cramp. Not sure what I did to them, but the run I was going to day has been postponed for sure. Hopefully it'll recover quickly.

Last session of Dev squad :(
Did two races up and down the reach, rigger dips in a minute and 360 spins as fast as possible. Apparently came third but I'm a bit sceptical about this....

To lock and back to p and e with an extra reach run too.
Focusing on leaving the shoulders and getting more acceleration through the stroke. At end Paddy said to try and drive the legs as hard as possible to ensure shoulders can do nothing but be left behind.
Also had to do a low rate high power along the reach and count the number of strokes-went from 52 on first attempt to 39 by the end.

Dead lift (50kg)
Floor press (7.5kg each hand)

Chin ups (green and red)-felt pretty ok today, even by the end.
1 legged squats(5kg for last two sets)

Hip thrusts (60kg)
DB Pullover (10kg)

Partner exercises.

4*8mins(5mins) r24 up 2 each time, with last 4 mins at r30 free rate.
2.01.8
1.59.5
1.57.4
1.56.1

Started well and plan was solid for what splits to aim for, going well until last rep. Started with feet out of foot stretchers so was already chasing my split for the whole rep, was always pulling sib 1.56.1, would estimate around 1.55.5 and then moved down to 1.53 for last min or so. With 2.30 mins left literally thought I was gonna vom so had a very brief pause and then carried on.
Pretty pleased with how it went, would have been interesting to see what my last one would have been if I hadn't forgotten about my feet and not eaten a massive curry for lunch...

To lock and back. Things to work on:
'Jumping' off foot plate in last 1/4, and pressure on it in first 1/4.
Tapping down and keeping hands low throughout recovery.
Hands level at the catch rather than one higher than the other.

Session as usual on Tuesdays:

Front Squat (40kg for first three sets, but technique bad so 20kg for last one focussing on technique).
1 arm row (12.5kg-could go heavier but no 15kg)

RDL(50kg)
Floor press (7.5kg-tried 10kg and managed 4 before worrying my face would be smashed in).

Split squat (10kg bar)
DB 1 arm overhead press (5kg-left arm feeling less weak but defo not ready for 7.5kg).

To lock and back along the river. Feeling good and tried to keep pace high.