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Thread: T_M's log

  1. #21
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    1-23-18 Tuesday

    Row 5x500 meters on 3:00 rest
    1. 1:53.8 , 23 spm. Warm up set
    2. 1:47.0 , 28 spm
    3. 1:43.6 , 30 spm
    4. 1:41.6 , 30 spm
    5. 1:39.6 , 32 spm

    1K cool down row

    KB swings intervals (two hand Russian swing)
    5x15 KB swings with 106 lb bell on 1:30 rest

    1K cool down row

  2. #22
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    1-24-18 Wednesday


    Row 1K warm up

    Power cleans (touch and go reps until further notice)
    155 x 5
    185 x 5
    225 x 2
    245 x 2 (drop and re-set from here)
    245 x 2
    255 x 2
    255 x 2
    265 x 2
    270 x 2
    275 x 1, missed second

    Moving pretty well tonight. The 270 x 2 and the 275 were surprisingly easy PRs

    Row 1K cool down

  3. #23
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    1-27-18 Saturday


    Early morning fasted row
    Row 6K in 25:33
    Pace 2:07.8/500 meters
    Rate 19 spm

    Afternoon

    Row 5K in 21:15
    Pace 2:07.6/500 meters
    Rate 19 spm

    OHP
    155 x 5
    165 x 3
    175 x 3
    185 x 2
    195 x 2
    215 x 1
    225 x 1
    205 x 3
    155 x 6

    The 225 is a 5 lb pr so happy with that and pretty sure I can beat that in the not-to-distant-future

  4. #24
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    1-28-18 Sunday

    Row 5K in 20:50
    Pace 2:05.1/500 meters
    Rate 20 spm

    1k cool down

  5. #25
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    1-29-18 Monday

    Row 2K easy warm up

    20 inch box jumps: 10 x 10 on 40 seconds rest

    Front Squats
    155 x 5
    205 x 5
    235 x 3
    265 x 3
    295 x 3

    Row 1K cool down

  6. #26
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    Back Log:

    1-30-18 Tuesday

    Row 7K in 30:45. Easy LISS row
    Pace 2:11.9/500 meters
    Rate 18 spm.

    2-2-18 Friday

    Row 1K warm up

    Power cleans (touch and go reps)
    155 x 5
    185 x 5
    225 x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3

    Sn Hang High Pulls
    155 x 8
    155 x 8
    155 x 8

  7. #27
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    2-3-18 Saturday

    Early morning fasted row:

    Row 10K in 44:06
    Pace 2:12.3/500 meters
    Rate 17 spm

    2-4-18 Sunday

    Early morning fasted row

    Intervals on 4 minutes rest

    200 strokes in 10:48
    2520 meters
    Pace 2:09.4/500 meters
    Rate 18 spm

    200 strokes in 9:55
    2415 meters
    Pace 2:04.1/500 meters
    Rate 20 spm

    100 strokes in 4:43
    1215 meters
    Pace 1:57.4/500 meters
    Rate 21 spm

  8. #28
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    2-6-18 Tuesday

    Row 5 x 1000 meters on 3 minutes rest
    1. 4:03.3 spm 21
    2. 3:56.8 spm 25
    3. 3:53.2 spm 26
    4. 3:53.9 spm 26
    5. 3:55.0 spm 25

    Row 1K cool down

    DL
    315 x 5 x 6 sets on 1:30 rest

    OHP
    155 x 5 x 5 sets on 1:00 rest

    The rowing intervals were not terribly hard, but no walk in the park either. DL and OHP were easy...just focusing on speed and explosiveness
    Last edited by T_M; 02-07-2018 at 05:02 PM.

  9. #29
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    2-7-18 Wednesday

    Front Squats
    155 x 5
    205 x 5
    245 x 5
    245 x 5
    245 x 5
    245 x 5
    245 x 5

  10. #30
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    2-11-18 Sunday

    Been sick all week, but well enough to get in a slow 5K. Unfortunately will be unable to do much training this week due to work travel.

    5K in 21:54
    Pace 2:11.5/500 meters
    Rate 17.5 spm

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