Fun with Geoff

Injured and not really feeling up for it, I pootled gently to the gym on my bike and had a little, gentle warm up on the cross-trainer until my session was due to start. And Geoff was keen to make sure my knee was OK with everything we did today so asked straight off the bat if rowing was going to be fine, then he did this to me...

• 4x500m row; 02:10, 02:05, 02:00 and 01:55
• 3x10 pull ups (no rest); wide over, narrow under, side (45kg assist)
• 3x5 pull ups (no rest); wide over, narrow under, side (40kg assist)
• 2x10 dips (40kg assist)
• 1x5 dips (35kg assist)
• 3x20 bar-bell core rotations*- bare bar, bar with 2.5kg, bar with 5kg
• 2x20 bar-bell core rotations* - elbow locked in and bar with 5kg
• 2x20 one-arm presses with bar-bell*- bar with 5kg
• 3x10 cleans; bare Olympic bar, bar with 5kg, bar with 10kg
• 3x10 jerks; bare Olympic bar, bar with 5kg, bar with 10kg
• 3x10 quick drops; bare Olympic bar, bar with 5kg, bar with 10kg#
• 1x20 fast presses; bare Olympic bar

* - one end of the bar on the floor, pivoting on that.
# - I didn't manage the 10kg ones as I had a mental block on jumping about with a bar with weights on it behind my neck

And it was good and I felt great. It wasn't the routine Geoff had originally planned, but it was fun nonetheless and kept the impact and stress off my duff knee. A nice little pootle home in the sun to watch some cycling and then the boat race.