Test

Test post.  Breakfast today.

Rowing

6 x 500m / 3:30 rest (DF=121)

1. 1:46.9 23 s/m
2. 1:42.4 24
3. 1:39.8 24
4. 1:41.3 24
5. 1:41.1 24
6. 1:40.5 24

Had vball practice for about an hour afterwards. Set some, hit some jump serves. I skipped the last two prescribed intervals because of this.

Cleans & Single leg squats

3 rounds
135# power clean + front squat (used 145# on last set)
10 clams each leg

3 rounds
5 single leg squats each leg
10 Standing T

1 minute Frog Stand (1 set)

Tuesday, November 17: Rowing intervals

Rowing intervals, drag factor 120, rest 1:30 for every 250m

250m: 51.5 26 s/m 1:43/500m pace
500m: 1:41.7 22 sm
750m: 2:34.6 24 sm 1:43.0 pace
1000m: 3:30.5 22 sm 1:45.2 pace
750m: 2:37.9 21 sm 1:45.2 pace
500m: 1:42.3 23 sm
250m: 45.1 38sm 1:30.2 pace

Av: 1:42.9/500m

Monday, November 16: Squats

Squats
1. 220x5
2. 250x3
3. 275x1+4

2x20 walking lunges

2x15 30" box jump

Friday, November 13: Deadlifts

Deadlifts
1. 290x3
2. 310x3
3. 330x3+3

Pull ups
1. 6
2. 5

SLDL
135 x 2 x 10

The SLDL needs more weight.

Thursday, November 12: O-lifting and rowing

Had the weekly olympic lifting workout at lunch today. Did some overhead squats, power cleans-front squats-push jerks and also did some funky twisting into a pushup thing with a 60 lb kettlebell.

Went and rowed 3k in 12 mins afterward.