T_M's log

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

1-28-18 Sunday

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

1k cool down

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

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