T_M's log

[T_M]

11-21-20 Saturday

Squat
155 x 5
185 x 3
225 x 3
275 x 2
315 x 1
345 x 1
385 x 1
405 x 1

Front squat
225 x 1

Row 5K @ 2:12,5/500m pace

Very happy with the 405... haven’t touched that weight for squats for several years. I think my CNS was spent after that when I attempted FS so decided to bail on those

[T_M]

11-23-20 Monday

Row 6K @2:12.4/500m pace
avg rate 20 spm

experimented with some different styles of push ups that don't hurt my right shoulder. besides the occasional OHP workout, I don't get much pressing in.

[T_M]

11-24-20 Tuesday

Row 7K @2:09.7/500m pace
avg rate 19 spm

Hang cleans (unbroken touch and go reps)
135 x 10
155 x 10
175 x 10

[T_M]

11-27-20 Friday

Morning walk 3 miles

Row 8K @2:11.8/500m pace
Avg rate 19 spm

2K cool down @2:20.7

[T_M]

11-28-20 Saturday

3 mile walk

Row 5K @2:11.3/500m pace
Avg rate 19 spm

Light Power clean (touch and go reps)
135 x 10,10

Light Deadlift reps
245 x 15,15

Row 1K cool down @2:22.1

[T_M]

11-29-20 Sunday

4 mile walk

Row 10K @2:12.5/500m pace
avg rate 19 spm

Row 1K cool down

[T_M]

12-1-20 Tuesday

Squat
135 x 5
185 x 5
235 x 5
285 x 5

Front Squat
185 x 3
205 x 3
225 x 3

Row 3K @2:06.4/500m pace
Avg rate 23 spm

1K cool down row @2:20

[T_M]

12-3-20 Thursday

Hang clean and press (clean every rep)
95 x 10
115 x 5
135 x 3
155 x 3
175 x 2 slight push press from here
195 x 1
200 x 1

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

Clean pull + shrug
275 x 5
305 x 5,5

Row 5K @2:12.1/500m pace
Avg rate 21 spm

[T_M]

12-4-20 Friday

Row 7K @2:10.4/500m pace
Avg rate 20 spm

1K cool down @2:21.7

[T_M]

12-5-20 Saturday

Row 4 x 2K on 5 minutes rest

1. @2:06.9/500m pace; avg rate22 spm. (Warm up interval)

2. @2:01.4; avg rate 25 spm

3. @1:56.3; avg rate 28 spm

4. @2:22.0; avg rate 18 spm. (Cool down interval)