Search:

1-26-21 Tuesday

Pull ups (AMRAP) + 10 push up every five minutes x 8,7,6,6

The good thing is my max dead hang reps have increased to 8. The bad thing is after the fourth set, I felt a pain in...

1-23-21 Saturday

Pull up test: 7 dead hang reps. (up from 3 a couple of weeks ago...newbie gains)

Row 5K @2:13.7

Weighted Pull ups (20 lbs) x 20 singles in 8 minutes

Weighted Push ups...

1-21-21 Thursday

Everything seems to be about push ups and pull ups these days...with some rowing thrown in for good measure

Last night I did 100 reps of dead hang pull up singles in 29:48. ...

1-20-21 Wednesday

Row 5K @2:15.6/500m pace, 18 spm

Push ups x 10,10,15,15,10,10

Row 5K @2:13.5/500m pace, 19 spm

Push ups x 25

1-19-21 Tuesday

Dead hang pull up x 1 (paused at top) + DL 315 x 1 (modified EMOM)
60 reps in 49 minutes

1-17-21 Sunday

Pull up x 5/push up x 10 supersets for 5 sets

1-15-21 Friday

Row 2K @2:19.4 warm up

Pull ups 5 sets of 5

Row 2K @2:11.4

Pull ups 5 sets of 5

1-13-21 Wednesday

Pull-up, push-up supersets
4,15
4,15
4,15
5,15
5,15

Row 2K @2:12.0 pace

1-12-21 Tuesday

Row 10K @2:14.7/500m pace
rate 19 spm

1-11-21 Monday

Pull-up/Push-up super sets x 10
4/10
4/10
4/10
4/12
4/12
4/12
4/12

1-9-21 Saturday

Row 5K @2:12.5/500m pace
Rate 20 spm

DL 315 x 1 + Pull ups (dead hang) x 3 EMOM
15 sets

Row 1K cool down

1-8-21 Friday

Row 8K @2:14.7/500m pace
Rate 19 spm

Push up x 10,20,20

1-7-21 Thursday

Row 7K @2:15.7/500m pace
rate 19 spm

Superset 10 push ups and 3 pull ups x 10 sets

Pull ups were better than last time. Still weak but all three dead hang reps were...

1-6-21 Wednesday

Row 2K @2:16.6 warm up

Power clean 135 x 3 EMOM
20 sets

Row 2K @2:13.4

Made the mistake of trying to train on a full stomach...should have taken a nap instead.

1-5-21 Tuesday

Row 5K @2:13.5/500m pace
rate 19 spm

Superset 10 push ups and 3 pull ups x five sets

20 push ups x 1 set

Row 1K cool down

1-3-21 Sunday

Repeat of last workout.

Row 5K @2:11.1/500m pace
rate 20 spm

10 push-ups EMOM
10 sets

1-1-21. Friday

4 mile walk

Row 5K @2:12.1/500m pace
Rate 19 spm

10 push-ups EMOM
10 sets

12-31-20 Thursday

Squat
155 x 5,5
185 x 5
225 x 3
255 x 2
295 x 2
315 x 1
335 x 1

12-30-20 Wednesday

Row 8K @2:10.3/500m pace
avg rate 20 spm

12-29-20 Tuesday

Row 5K @2:13.4/500m pace
avg rate 20 spm

100 push ups in approx 13 minutes

Row 2K @2:09.0
rate 22 spm

12-26-20 Saturday

Row 10K @2:15/500m pace
Avg rate 19 spm

12-25-20 Friday

Christmas Deadlift Challenge
My son and my daughter’s boyfriend wanted a DL competition. Probably not the smartest thing I’ve done, but a couple of drinks gave me confidence
245...

12-24-20 Thursday

Power Snatch
95 x 5,5
115 x 3,3
135 x 3,3
155 x 1,1,1

DL
245 x 5 warm up

12-21-20 Monday

Squat/Push up intervals
135 x 5,5
PU x 10
155 x 5,5
PU x 10
185 x 5
PU x 10
205 x 5

I've been a little lazy lately...both in training and in logging

12-17-20 Thursday

Row 2K warm up

Power cleans (touch and go reps)
135 x 5,5
155 x 3,3
185 x 2,2

12-16-20 Wednesday

Row 10K @2:14.1/500m pace
avg rate 20 spm

1K cool down

Easy steady state work