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01-10-2021, 02:13 AM
#411
1-8-21 Friday
Row 8K @2:14.7/500m pace
Rate 19 spm
Push up x 10,20,20
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01-10-2021, 02:15 AM
#412
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
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01-12-2021, 12:28 PM
#413
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
4/12
4/12
4/12
Took about 23 minutes to complete. Crazy pump. Nice to see some improvement.
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01-14-2021, 01:07 PM
#414
1-12-21 Tuesday
Row 10K @2:14.7/500m pace
rate 19 spm
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01-14-2021, 01:10 PM
#415
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
Pull-up, push up supersets
6,20
6,20
Row 2K @2:15.5 pace
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01-17-2021, 01:05 AM
#416
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
Row 2K @2:06.5
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01-20-2021, 01:09 PM
#417
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
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01-21-2021, 12:20 PM
#418
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
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01-22-2021, 12:46 PM
#419
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. This establishes a bench mark to be beaten.
2K easy row
Ordered a dip belt so I can do some weighted pull ups.
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01-25-2021, 12:13 PM
#420
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 (20 lb vest) x 5 sets of 10
Row 3K @2:14.6
1-24-21 Sunday
Row 5K @ 2:13.5
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