11/19/16 - Saturday
Press - 25x25x3
Lat Pulldowns - 40x25, 80x25x2
Rowing Intervals - (:20 on/1:40 off) x 8 rounds
Avg Pace Per Round= 1:20.7
Notes: Pressing and lat pulls went well. I have to be careful to brace well and use perfect form on each rep. As long as I can continue to do this without pain, I'll take small, regular jumps on these two movements 2-3x/wk and decrease the reps as I go along. My shoulder has felt much better for the 24 hours immediately following this workout.
The plan for conditioning work is to row twice a week. One workout will be an interval session like today. I'm going to add a round each week as long as I can match or beat today's average pace per round. If I can't do that, I'll repeat the same number of rounds until I can maintain that pace for all rounds. Planning to keep doing that until I'm at 12 rounds and then just look to improve the pace each week.
The second workout will be a longer distance row. I'll try 5000m on Tuesday. Over time, I can see myself changing this to 2x2500m, 5x1000m,etc.