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11-09-2019, 01:03 AM
#211
11-8-19 Friday
Row 5K @2:07.4
PC
155 x 3
175 x 3
195 x 3
205 x 1,1,1
155 x 10
Row 2X100 meter sprints
16.4 spm 45
16.4 spm 45
Power cleans felt heavy and I felt slow...very labored
Rowing sprints were also slow and laborious...not a well planned or prepared session
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11-11-2019, 11:56 PM
#212
11-11-19 Monday
Row 5K @2:10.5
HBBS to 20” box
155 x 10,10
205 x 10
255 x 10
155 x 20
Close Grip Bench to 1 board
135 x 19
155 x 10
185 x 10
205 x 9
Also did a 5K @2:10.1 the previous day while waiting for the paint to dry on my refinished cabinets
Last edited by T_M; 11-11-2019 at 11:58 PM.
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11-13-2019, 11:50 AM
#213
11-12-19 Tuesday
Row 10K @2:09.5
1K cool down
Pendlay rows wide grip
135 x 10
155 x 10
185 x 10
185 x 10
Cable lat pulls to chin wide grip
170 x 10,10,10,10
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11-14-2019, 11:34 PM
#214
11-14-19 Thursday
Row 8K @2:11.5
20 minute walks run
DL
135 x 10
225 x 8
315 x 6
365 x 4
405 x 2
405 x 2
315 x 6
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11-19-2019, 12:29 AM
#215
11-18-19 Monday
Six days on the road traveling for both work and recreation. Was able to get in a couple of decent sessions as logged above but Friday to Sunday was just pure debauchery during a college football weekend. Today was more of a detox session than anything else.
Row 10K @2:09.5
2K cool down
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11-20-2019, 12:55 AM
#216
11-19-19 Tuesday
Row 2K @2:13.0 (warm up)
Power cleans (touch and go reps)
155 x 10
155 x 10
155 x 10
Row 2K @2:07.1
Power Snatch (clean grip touch and go reps)
115 x 5
115 x 5
115 x 5
115 x 5
Row 2K @1:58.6
Pendlay rows (wide grip)
205 x 8
205 x 8
205 x 8
Row 1K cool down
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11-21-2019, 11:14 PM
#217
11-21-19 Thursday
Row 3K @2:11.5 warm up
DL
135 x 10
225 x 8
275 x 3
315 x 3
365 x 1
415 x 1
440 x 1
450 x 1
225 x 10
Row 5K @2:14.1
Maybe should have done the DL test another day...felt tight and slow from the get go. Was glad to get to 450 as I haven’t touched that weight in a long time, but believe I have a dozen or more pounds in me. Another time...
Last edited by T_M; 11-21-2019 at 11:17 PM.
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11-23-2019, 01:39 AM
#218
11-22-19 Friday
Row 10K @2:09.6
Row 1K cool down
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11-24-2019, 10:51 PM
#219
11-23-19 Saturday
Walk 3 miles with intermittent running
11-24-19 Sunday
Row 5K @2:11.5
Bench to one board
135 x 10
155 x 10
185 x 5
205 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Row 5K @2:07.2
Row 1K cool down
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12-05-2019, 12:15 AM
#220
12-4-19 Wednesday
Power clean (touch and go reps)
135 x 3,3
155 x 3,3
185 x 3,3
205 x 3,3
Deadlift
315 x 15
Row 7K @2:14.5
DIY home project and holiday travel kept me from any meaningful training (other than a long walk here and there) for a week and a half...felt good to move again...nothing too hard, just getting the feel of things
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