Monday 11/7

So a long day and a work out was needed to relax before an even longer night doing homework.  Kept up the 5K rowing but took it nice and easy.  Funny thing is easy to me this week was hard about a week ago.  Followed that up with some good old fashion back squatting and a short but intense conditioning workout.

Endurance:
5k Row (23 minutes 11 secs)

Strength:
Back squat 5 - 5 - 5 - 5 - 5
133 - 153 - 163 - 173 - 183

Conditioning:
5 Rounds (not for time)
5 x 113# Push Press
10 x Burpees

Conditioning was fast but definitely a burner.

Sunday 11/6

Row, row, row your boat.  OK so more like row, row, row your Concept 2 rowing machine but that's neither here nor there.  So another day and another 5k of rowing down.  Felt good went ultra slow the 1k then dropped the pace down to a 2:10 500m average for the last 4k.  Followed that up with some moderate intervals on the treadmill for 20 minutes.  Again felt easy but good to run a little even if I hate treadmills.  Finished up with some decent conditioning and called it good.

Endurance:
5K Row (22 minutes 17 secs)

24 minutes (2 minutes running 2 minutes walking)

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

Saturday 11/5

Endurance:

5k Row (22 mins 04 secs)

Relaxed and comfortable other than 3500 to 4250 which kind of sucked, but felt good otherwise.

Conditioning:

21-15-9

C&J 89#

Push ups

Sit ups

(9 mins 10 secs)

Pretty easy with the light weight and simple movements.  Definitely could have been faster but was just focus on on good form and not trying to race the clock.

Friday 11/4

ENDURANCE....ENDURANCE...ENDURANCE!

Yes the continuation of mission build up enough endurance to outrun a zombie is in full effect.  And mission accomplished today!

Warm up: 

Crossfit warm up x 3

Strength: 

Dead lift 5 - 5 - 5 - 5 - 5

185 - 225 - 235 - 245 - 250

Endurance:

5k Row (22 mins 15 secs)

Stayed relaxed and just focus on keeping a tempo 1, 2, pull, 1, 2, pull.  Anyways felt good.

Thursday 11/3

Rest day!

Wednesday 11/2

So back to the endurance training with a goal of breaking 22 minutes on the 5k row.  Alright so not the most difficult or lofty goal but it's the first in a long line of rowing goals I plan on reaching.  So the idea was simple row at 2:10 500m pace and just keep going.  Not going to lie it was still difficult but I was able to not think about rowing if that makes sense, and just kept calm and pulling away.  The result was what I hope to be a short lived PR of 21 minutes and 42 seconds.

After that put in some work with push press and light conditioning.  Nothing to difficult or heavy just enough to try and maintain some strength while I focus on endurance.

Endurance:
5k Row (21 mins 42 secs)

Strength:
Push Press 5 - 5 - 5 - 5 - 5
89 - 111 - 132 - 132 - 132

Conditioning:
5 Rounds
5 x dead lift (188#)
10 x push ups
10 x knees to elbows

Wasn't focusing on time but finished in just under 8 minutes.

Tuesday 11/1

Get your rest day on!