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Thread: T_M's log

  1. #341
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    Feb 2016
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    7-27-20 Monday

    Squat
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 3
    275 x 2
    325 x 1
    355 x 1
    370 x 1
    275 x 5

    Row 3K @2:12.8/500m pace
    average rate 20 spm

  2. #342
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    7-29-20 Wednesday

    Row 5K @2:09.2/500m pace
    average rate 20 spm

    Single leg squats
    BW to 20" box: 4 sets of 10 each leg
    BW to 18" box: 1 set of 10 each leg
    BW to 17" box: 1 set of 5 each leg

    OHP
    135 x 5 sets of 5

  3. #343
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    7-31-20 Friday

    Row 3 x 2K on five minutes rest

    1, @2:13.1/500m pace; 20 spm

    2, @1:57.8/500m pace; 27 spm

    3, @1:54.6/500m pace; 29 spm

    Row 1K cool down

    Shoulder rehab exercises

  4. #344
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    8-1-20 Saturday

    Row 2K @2:07.4/500m pace 20 spm

    Power Cleans
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    Pendlay rows (wide grip)
    225 x 8,8,8

    Single leg squats to 20" box
    holding 25 lb plate x 3 sets of 10 each leg
    holding 35 lb plate x 1 x 10 each leg

    Super set with neck work

    Row 2K @2:09.4/500m pace 21 spm

  5. #345
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    Feb 2016
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    8-4-20 Tuesday

    Squats
    135 x 10
    185 x 10
    215 x 10
    245 x 10
    265 x 10

    Single leg squat to 20" box
    holding 45lb KB x 1 set of 10 each leg
    1 set of 5 each leg

    Row 2K @2:15/500m pace 20 spm

    I intended to do a 5K but the heat drained me of energy and motivation

    Forgot to log Sunday's work

    8-2-20 Sunday

    Row 7K @211.3/500m pace 19 spm

  6. #346
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    Feb 2016
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    8-5-20 Wednesday

    Row 2 x 5K on five minutes rest
    1. @2:15.5; 19 spm
    2. @2:11.6; 21 spm

    Shoulder rehab exercises

  7. #347
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    Feb 2016
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    8-6-20 Thursday

    Row 5K @2:10.5/500m pace. 20 spm

    Hang Cleans
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    KB OHP
    50lb x 12 each hand

    Row 1K cool down

  8. #348
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    Feb 2016
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    8-10-20 Monday

    Row 2K @2:10/500m pace. 20 spm

    Deadlifts
    155 x 5
    245 x 5
    315 x 3,3
    365 x 3,3
    415 x 3,3,3

    Row 2K @2:01.8/500m pace. 25 spm

    Hang Cleans
    155 x 8
    185 x 5,5,5

    8-9-20 Sunday

    4 mile early morning walk

    Row 5K @2:10/500m pace, 21 spm

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