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!