Stefano’s Log

Stefano · Post by **Stefano** » Wed Mar 02, 2022 8:57 pm

Session 2@75%

BSQ 5x5 120kg
BP 6x5 75kg
WPU 6x5 14kg (Bw 90,5kg)
RDL 2x5 128kg
+ Curl 5x12 28kg
+ Weighted Plank 6x30s. 12kg

Stefano · Post by **Stefano** » Thu Mar 03, 2022 7:29 pm

8x500m Rowing Intervals:
- 15:22min
- 1:55.2/500m
- 36s/m
- 163bpm Avg Hr

Stefano · Post by **Stefano** » Fri Mar 04, 2022 8:10 pm

Session 3@75%

BSQ 5x5 120kg
BP 6x5 75kg
WPU 6x5 14kg (Bw 90,5kg)
RDL 2x5 128kg
+ Curl 5x12 28kg
+ Weighted Plank 6x30s. 14kg

Stefano · Post by **Stefano** » Sat Mar 05, 2022 2:16 pm

8000m Row:
- 35:50.5min
- 2:14.4/500m
- 18s/m
- 153bpm Avg Hr

Stefano · Post by **Stefano** » Mon Mar 07, 2022 8:46 pm

Session 4@80%

BSQ 4x5 128kg
BP 5x5 80kg
WPU 5x5 16kg (Bw 91,7kg)
RDL 2x5 136kg
+ Curl 4x10 32kg
+ Weighted Plank 6x30s. 15kg

Stefano · Post by **Stefano** » Tue Mar 08, 2022 8:46 pm

10000m Row:
- 45:11.8min
- 2:15.5/500m
- 19s/m
- 161bpm Avg Hr

Stefano · Post by **Stefano** » Wed Mar 09, 2022 8:46 pm

Session 5@80%

BSQ 4x5 128kg
BP 5x5 80kg
WPU 5x5 16kg (Bw 90,9kg)
RDL 2x5 136kg
+ Curl 4x10 32kg
+ Weighted Plank 6x30s. 15kg

Stefano · Post by **Stefano** » Thu Mar 10, 2022 7:32 pm

4x1500m Rowing Intervals:
- 26:10.2min
- 2:10.8/500m
- 21s/m
- 159bpm Avg Hr

Stefano · Post by **Stefano** » Fri Mar 11, 2022 9:19 pm

Session 6@80%

BSQ 4x5 128kg
BP 5x5 80kg
WPU 5x5 16kg (Bw 91,1kg)
RDL 2x5 136kg
+ Curl 4x10 32kg
+ Weighted Plank 6x30s. 15kg

Stefano · Post by **Stefano** » Sat Mar 12, 2022 12:29 pm

3x10min Rowing Intervals:
- 6661m
- 2:15.1/500m
- 18s/m
- 151bpm Avg Hr