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4-14-21 Wednesday

Work travel for a couple of days this week...first time in over a year. Found a local 24 hour fitness to workout.

Treadmill jog 20 minutes at about 4.5 mph

Squats
135 x...

4-12-21 Monday

Row 10K @2:10.6
avg rate 20 spm
one minute rest every 2K

4-10-21 Saturday

Row 5K @2:12.6

4-11-21 Sunday

SSB Squats
135 x 10
135 x 10
185 x 10

4-8-21 Thursday

Row 2K warm up

Row 3 x 2K intervals on 1:10 rest
avg pace 2:05.8
avg rate 23 spm

SSB squats
135 x 10

4-7-21 Wednesday

Row 4 x 2K intervals on 1 minute rest
avg pace 2:10.3
avg rate 21 spm

Light SSB squats
135 x 10,10,10

Nursing a sore back

4-5-21 Monday

Row 3 x 2K intervals on 1 minute rest
avg pace 2:10.8
avg rate 20 spm

Pendlay rows (wide grip)
155 x 10
155 x 10
185 x 8

3-29-21 Monday

Row 5 x 2K intervals on 1 minute rest
avg pace 2:09.7
avg rate 20 spm

3-26-21 Friday

Row 4K @2:11.7
60 second rest after first 2K

KB DL/Squat from 10" deficit
106 x 5 sets of 20

3-25-21 Thursday

Row 10K @2:10.5
rest 60 seconds every 2K to stay motivated

3-22-21 Monday

SSB squats
155 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 4

3-19-21 Friday

Power Snatch
95 x 1,1,1,1,1
115 x 1,1,1
135 x 1,1,1
145 x 1,1,1

Power clean and press
135 x 1,1,1

3-17-21 Wednesday

SSB Squats
155 x 5
205 x 5
225 x 5
255 x 5
255 x 5

Alternated with Pendlay Row (wide grip)

3-16-21 Tuesday

Row 6K @2:12.1

Light Hang Cleans
135 x 5,5,5,5,5

3-15-21 Monday

DL 315 x 3 + OHP 115 x 3 EMOM x 10 sets

Row 5K @2:14.4

3-12-21 Friday

Office push ups x 40,40,40

SSB squats 155 x 5 EMOM x 15 sets

Stationary bike for 20 minutes

3-11-21 Thursday

Row 2K @2:11.6

Deadlifts
155 x 5,5
245 x 5,5
315 x 3,3
365 x 2,2
415 x 1,1

3-9-21 Tuesday

Row 10K @2:15.8/500m pace
avg rate 18 spm

These long rows are grinders. Music just doesn't cut it...need to hook up a tv/dvd or something in my garage.

3-6-21 Saturday

SSB Squats
155 x 10,10
205 x 8,8
255 x 5,5
305 x 3,3,3

Trap Bar jumps
145 x 10,10,10

3-3-21 Wednesday

Office push ups: 40,40,50,40,50

Row 6K @2:15.7

SSB squats: 155 x 10,10,10,10,10

3-2-21 Tuesday

Power cleans (touch and go reps)
155 x 10 sets of 5

SSB Squats
155 x 10
205 x 8
255 x 5
285 x 3

2-27-21 Saturday

Row 5K @2:10.7

KB deadlift/squats from 8.5" deficit: 106 x 20,20,20

2-26-21 Friday

Office push ups x 40,40,55,40,40

Row 10 x 1 min sprints on 1 min rest
avg pace 1:46.3
avg rate 30 spm
avg meters per interval 282

2K cool down

2-24-21 Wednesday

Office push ups x 25,40,40,40,50,40 throughout the work day (50 straight is a new PR for me)

Squats
155 x 5
185 x 5
225 x 5
255 x 3
285 x 3

2-22-21 Monday

Office push ups: 8 sets of 25 throughout the work day

Row 10 x 1 min "sprints" on 1 min rest
avg pace 147.6
avg rate 29 spm
avg meters per interval 278.6

Trap bar DL: 255...

2-17-21 Wednesday

Push ups: 5 sets of 20 throughout the work day

evening

Squats
155 x 5
185 x 5
205 x 5