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.

Tuesday, November 10th: Presses

Press
1. 130x3
2. 135x3
3. 145x3+3

Ring dips got called off, my right arm had some weird hurt going on, was especially bad at the bottom of the dip.

Parallete pushups
2x15

Monday, November 9: Squats & 1000m row intervals

Squats
235x3
250x3
260x3+4

Lunges, 2 x 10

Box Jumps (30" box) x 2 x 10

Three hours later:
4x1000m/4 mins rest (drag factor 119)
1. 3:36.8 21 s/m
2. 3:33.1 23
3. 3:30.9 23
4. 3:32.3 31

Av: 1:46.6 25 sm

Thursday, November 5: Deadlifts

DL

283 x 5
293 x 5
313 x 5+3

Pull ups
1. 8
2. 6

70 lb kb swing x 2 x 15

Tuesday, November 3rd: Presses

Press
1. 120x5
2. 130x5
3. 140x5+3

Ring dips
1. 7
2. 7

Paralette pushups
2x15

Wednesday, November 4: 5 x 1500m row

5x1500m row/5 min rest (drag factor 119)

1. 5:33.2 21 sm
2. 5:27.5 22
3. 5:31.6 22
4. 5:43.8 21
5. Called it off

Skipped interval #5 due to form breakdown and my lower back starting to get sore.

Monday, November 2: 8x500m row intervals

500m row/3 min rest (drag factor 120)

1. 1:40.0 21 s/m (damper of 8, oops!)
2. 1:43.7 22 sm (damper back to 5/6 for the rest)
3. 1:43.5 22
4. 1:43.0 23
5. 1:44.9 22
6. 1:43.3 22
7. 1:44.1 24
8. 1:41.4 26

Average pace: 1:42.9

Sunday, November 1: Squats

Starting the Wendler 531 program mixed with some Pete Plan rowing. The olifting was too much.

Squats
220x5
235x5
250x5 + 5 more

Assistance work
Lunges x 10 x 2
2 x 15 box jumps