President-Elect Obama has named a big part of his national security staff. Apparently Robert Gates is going to stay on as Secretary of Defense. His deputy will be [Richard] Danzig and National Security Adviser will be [Ret. Marine Gen.] Jim Jones.
Does nobody else think this is funny? Danzig and Jim Jones? Really?
Workout
- Warm Up
- Rowing: 1km @ 2:30/500m Pace
- Rowing: 1km @ 2:15/500m Pace
- Rowing: 1km @ 2:00/500m Pace
- 4x (½ Tabata)
- 20 sec @ ≥ 100m
- 10 sec Rest
- More Rowing
- 1km @ 2:15/500m Pace
I intended to do a full Tabata row there - 8x - but that last 1km ‘warm up’ proved too much. I couldn’t hold on. I need to come up with a good, steady progression to increase my rowing capabilities over these winter months.
- Chin Ups @ BW+25#
- On a constantly running clock, 1x the first minute, 2x the second minute, 3x the third minute, etc. to failure.
- Two sets.
- Failed on the 6th minute both sets.
- Jumping Squats + Overhead Squat Complex
- 5x + 10x @ 45#
- 5x + 10x @ 65#
- 5x + 10x @ 95#
- 5x + 10x @ 115#
- 5x + 10x @ 115#
- 3x + 10x @ 135#
- 3x + 10x @ 135#
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