12/31

Endurance:
Row 5k
(23 mins 02 secs) Nice and easy.

Conditioning:
Double Grace:
60 clean & jerks (116#)
(14 mins 58 secs)

Friday 12/30

Rest day!

Thursday 12/29

Need a rest day.  Had some issues getting my breathing pattern right today,but powered through it.

Conditioning:
Rowing:
3 x 500m
(2:10, 1:53, 1:58)

3 x 1000m
(4:03, 4:10, 4:02)

1 x 500m
(1:45)

Playing around with paces seeing what felt comfortable.

3 Rounds (89#)
Barbell complex
6 x dead lift
6 x rows
6 x power clean
6 x front squat
6 x push press
6 x back squats

5 Rounds
10 x weighted sit ups (43#)
10 x knees 2 elbows

Wednesday 12/28

Endurance:

Row 5K

(22 mins 12 secs)

Conditioning:

Helen

3 Rounds

400m Run

21 KB sings 50#

12 pull ups

(10 mins 48 secs)

Endurance training has brought up my overall fitness, 21 second PR on Helen while staying relaxed and feeling comfortable throughout. 

Tuesday 12/27

Conditioning:
Row
4 x 1000m (4 min break in between)
4:06, 4:01, 3:59, 4:17*

* Hamstrings and quads were toasty from yesterday's front squats mostly, told myself if I broke 4 minute on third I would take it easy on the last one.

Row 1000m cool down

7 Rounds (Fast as possible then 1 minute rest)
5 strict pull ups
10 24inch box jumps
15 push ups
20 air squats

Monday 12/26

Endurance:
Row 5K
(22 mins 29 secs)

Conditioning:
20 Rounds (each minute for 20 minutes)
1 x dead lift
1 x power clean
1 x front squat
1 x press
1 x back squat
1 x behind the head jerk
(111#)

Sunday 12/25

Rest day!

Saturday 12/24

Rest day!

Friday 12/23

Conditioning:
Rowing:
2000m (8:28)
500m (1:58)
750m (2:53)
750m (2:58)

7 Rounds
Every 2 minutes:
5 x hang power clean
5 x push press
5 x back squat
(89#)

Focused on slow movements with good form for each rep.

Thursday 12/22

Decided to sleep instead of workout.

Wednesday 12/21

Conditioning:
Row:
1000m (4:20)
500m (1:53)
500m (1:59)
1000m (3:59)

5 Rounds
5 x dead lift 158#
5 x burpee pull ups

Surprisingly difficult.

Tuesday 12/20

Rest day!

Warm up:
Row 1000m

Conditioning:
6 Rounds
500m Row
3 min rest

1:53 - 1:48 - 1:53 - 2:08 - 1:59 - 1:54

Taco Bell lunch = poor performance :(

Strength:
Hang power clean 5 - 5 - 5 - 5 - 5

111 - 121 - 131 - 141 - 111

Light w/ focus on form

Sunday 12/18

Endurance:
10K Row (46 mins 09 secs)

Took it easy just focused keeping relaxed and steady.

Conditioning:
4 Rounds
10 x Push press 95#
10 x Box jumps 24 inches
10 x Knees to elbows
10 x KB swings 50#
40 x Sit Ups

None of the movements too difficult, used sit ups as an active rest.  Timed but wasn't going for time, just trying to keep moving.

(15 minutes 32 secs)

Saturday 12/17

Endurance:
5K Row (22 mins 17 secs)

Strength:
Dead lift 5 - 5 - 5 - 5 - 5
225 - 225 - 225 - 225 - 225

Focus on form with slow up and down movement.

Conditioning:
5 Rounds
10 x pull ups
10 x KB swings 50#

( 4 mins 37 secs)

Friday 12/16

Made into a rest day.

Thursday 12/15

Conditioning:
Rowing: 2k - 1k - 3k

8:37 - 4:03 - 13:42

Strength:
Push press 5 - 5 - 5 - 5 - 5

89 - 111 - 131 - 136 - 141

Easy day, just trying to get my fitness on.

Warm Up
3 Rounds
10 x Samson stretches
10 x air squats
10 x pull ups
10 x push ups
10 x sit ups

Strength:
Front Squat 5 - 5 - 5 - 5 - 5
88 - 112 - 133 - 143 - 148

Conditioning:
2K Row

Easy day just wanted to get back into the swing of it.

Sunday 12/11 - Tuesday 12/13

Rest period.

Saturday 12/10

Relatively easy day.  Row was relaxed and I held back a lot.  Dead lift needs some work along with a general return to strength training.  Conditioning was good not for time.

Endurance:

Row 5k (22 mins 24 secs)

Strength:
Dead lift 5 - 5 - 5 - 5 -5
229 - 229 - 229 - 229 - 229

Conditioning:
6 Rounds
10 x Renegade rows 10#
10 x Weighted sit ups 44#
20 x lunges

Friday 12/9

Ok so I believe I've found the reason for my struggles as of late with rowing.  Over exaggeration of my push off, just wasting too much energy and loosing my rhythm from the jerk at the end and coming back.  I only had 30 minutes before my workout place closed and I just started rowing a 5K.  I started off slow around 2:15-2:16 for the first 2K just being relaxed.  Started to open it up a bit and maintained a 2:06-2:08 pace (both paces were at or below 25 spm)  the rest of the way.  What really made the difference was I just stayed in control extending my legs with little excess in the push off and once I reach extension pulled to my chest while extending my back to a 45 degree angle.  For the first 2k after picking up the pace I really didn't feel like I was exerting that much more effort.  I just need to replicate this moving forward.

Endurance:
Row 5k
21 mins 44 secs

Thursday 12/8

Three finals and a rest day!

Wednesday 12/7

So easy day, just focused on stretching and warming up properly followed by some endurance training.  The 5K row is still a bit difficult due to just thinking about rowing too much but I eventually got my mind right and got through it.

Warm up:
5 Rounds of Cindy
5 Strict pull ups
10 push ups
15 air squats

Endurance:

5K Row (22 mins 40 secs)

Conditioning:
Running
5 Rounds (400 meters with 2 min break in between)
1. 2:30
2. 2:07
3  1:52
4  1:42
5. 1:30

Tuesday 12/6

Another day and I just can't seem to find the right mindset to drift off into a 5k row.  Stopped about 2k in twice with just not feeling it.  Wasn't too difficult but I just couldn't lose myself in it.  Ended up just doing a couple moderate paced intervals followed by some crossfit based conditioning.

Conditioning:
Rowing:
2K 8:36
2K 8:55
1K 4:08
1K 3:57

5 Rounds
Dead lift x 5 (183#)
Pull ups x 10
Push ups x 20

Didn't time but good pace with little rest, arms were screaming afterward.

Monday 12/5

Tried to get my rhythm with rowing today.  Rowed 1500, 2000, and 5000.  The first two were at 2:10 pace and the 5000 was just for fun.  Decided to not train or do anything to stressful on my body over the next four days.  Its finals week and I think its a good chance to let my bod relax as I focus on wrapping this term up.  Will return to Pete's plan on Friday.

Endurance:
Rowing
1500 at 6:30
2000 at 8:40
5000 at 22:55

Sunday 12/4

Rest day!

Saturday 12/3

So today was a bit weird.  A bit of a bad mood had me stuck in a mindset that was keeping me from being able to relax and just lose myself in the moment.  I was about 2000m in to a 10000m and just couldn't get comfortable.  Decided to just  focus on form and go through some decently paced intervals.

Conditioning:

Intervals: 2000 (8:40), 500 (1:58), 500 (1:56), 500 (1:59), 500 (2:00), 1000 (slow), 1000 (slow)

4 Rounds
9 x push press 89#
12 x goblet squat 50#
50 jump rope singles

5 Rounds
10 x bench press 135#
10 x pull ups

Intensity was not high but kept a steady pace.

Friday 12/2

Easy day with some strength mixed in.

Endurance:

Row 30 minutes: 6550 meters

Strength:
Dead lift 3 x 5
199 - 244 - 266 - 276(1) - 244

Power clean 5 x 5
133 - 133 - 133 - 133 - 133

Thursday 12/1

Rest Day!