November 14 Recovering Nicely

Starting to feel much better although in the process of loosing some toenails.  Did some light core work with rowing.



Abs 3x30

Straight Bridges 2x30

Wall Hand Stands 2 x 1:00

C2 Rower 2000 m  - 8:45

October 3rd Row

Warm up with some body weight work

Abs
Hand Stand Pushups
1 leg Squat
Muscle up practice



Row  6x400 m w/ 1 min recovery

1:30
1:30
1:31
1:32
1:33
1:34

September 25 Row

Bodyweight Exercise

Bridging 2x25

Hand Stand Holds 2x 1:00

1 Leg Squat Progression


Row - 2x 1600m with 1 minuet of rest

7:00

6:59




this week was filled with extra work, no sleep back to back school and training took a back seat.  Past this tough stretch, things should even back out to normal and resume previous training.

September 9th

Unable to fit in a run because of important reasons.


Did some bridging


And Rowed 2000M Time Trial  - damper 5   7:40

August 28 Speed work

Bodyweight exercise

Bridge
Handstand Holds 1 minuet
1 leg uneven squat 2x3-5 each leg

Row
1200m
1000m
800m
600m
400m
200m

with less than 2 minuets rest between intervals.  Rowed at about 75% took it easy today.  About 17:30 worth of rowing

August 21st Row

Warm up with body weight training

Bridge 3x50
Handstand Holds 2 x 1:00 min
Uneven squats 1x5 L/R and 1x4 L/R


Row with damper on 5

4x800m with 2 minuets rest

3:22
3:22
3:22
3:24

August 14 Row

Warm up with some body weight training



Speed work on c2 rower

3x1600 m with 1 minuet recovery

6:49
7:03
6:58

Damper 5

Sunday July 31st

30 minuets of body weight exercise

Bridge/ Abs / Hand stand push ups


C2 rower - 5k TT

21:21

June 11 Speed Work Interval Row

C2 Rower - 5x 750 m with 3 minuets Rest


Time- 15:48 (rowing)

Average Watts - 173



Could have beed a little better.  Back to Work tonight

5 - 29 Interval Row

C2 Rower - Intervals


1:40 Work   to :20 Rest


3280 Total Meters Covered


Quick workout, back to work tonight

May 8 Strength Training Upper Body

Push Ups 3x25

Ring Dips 5x5

Pull Ups 3x10



Row 6 x 500 M without deviating more than 3 seconds


2:01
2:01
2:01
2:09
2:01
2:01

March 27th Row

Power Clean - 10x2 ( 60 seconds Rest ) with 135 lbs


C2 Rower - 2000M in 7:49

Friday March 18th Row

C2 rower - 85% of RPE  Damper setting at 8.  Held watts around 120

55 minuets - 11,127 meters (6.9 miles)

Wednesday March 9th Strength Training Lower Body

15 foot Rope climb- 6 ascents

Speed squat with green resistance bands 10x2 worked up to 65lb plus bands

C2 Row - 20 minuets

Damper setting at 8, holding watts 50 above body weight.  Very hard workout wanted to hold watts at 220 but was only able to maintain 193 average.  Total meters 4921M


The rowing was very hard, felt tired

Wed 3-3-11 Strength Training Lower Body

Speed Squat 10 x 2 45 lb bar plus Green Bands

C2 Row 3 min / 3 min off x 3 hold highest watts    240w   244w    239w

Axe Squats with uneven strength bar - 5 squats walk three steps 50 feet   GPP

Strength bombs walking lunge plus lateral raise to over head - 50 feet   GPP


Overhead Squat # 95 -  8, 8, 7

KB Swing # 53 - 8, 8, 8

Thursday Feb 24 Strength Training Lower Body

Box Squat 12x2 with 60 seconds rest - Used 125 lb which is 55% of 1RM


C2 Rower - 3 minuets on 3 minuets off for 3 rounds holding highest watts
                    250 W
                    249 W
                    231 W