10/31 Monday

Happy Halloween! Yes the endurance training is still on like Donkey Kong.  Fourth straight day of rowing 5k, albeit a much slower (at least first half) row today still felt good.  Started out with a 500 then a 1000 to remember what rowing faster feels like and then got it done.  Followed with some strength training and light conditioning and called it a day.  Good thing too, managed to kill so much candy today that I probably have a net gain of zero from all my working out this weekend.

Endurance:
5k Row (22 mins 51 secs)

Strength:
Back squat  5 x 5
135 - 155 - 165 - 165 - 135
Hamstrings are toast from all the rowing, way more difficult than usual.

Conditioning:
4 Rounds
5 Pull ups
10 Push press 94#
15 Weighted sit ups 33#

Sunday 10/30

Continuation of the endurance training with a little skill based conditioning thrown in to keep me sharp.  First 2.5k of the row was much slower than the previous two days but picked it up on the second 2.5k to keep under 23 minutes my goal.  The second workout wasn't too difficult but my body is getting little sore from the sudden influx of rowing especially in the hips and lower back.  Back to the work grind and last month of school tomorrow.

Conditioning:

5K Row (22 mins 44 secs)

30-20-10

KB Swings 50#

Knees 2 Elbows

Push Ups

(8 mins 20 secs)

Saturday 10/29

Fresh to def, feeling like a million bucks.  So day two of building an endurance base while trying to maintain mobility and strength.  Saturdays will be my longer days for conditioning.  Felt good today until I got to the last part of the workout where I just tried to maintain and finish.  Time to eat, relax, and enjoy some football.  

Conditioning:

5k Row (22 mins 37 secs)

20 minutes jogging

10-9-8-7-6-5-4-3-2-1 (not for time)

Power Clean (116#)

Pull Ups

Friday 10/28

So this week turned into an extended rest week due to a cold, cramming for a few test, and a busy work week.  Probably a good thing every once in a while you just need to take a week off.  So my first workout back was straight conditioning in an effort to raise my overall fitness level by targeting my weakest point, endurance.  Will be doing three days of strength focusing on squats, deadlift, and presses but also three days of endurance based conditioning.  So I know you've been dying in anticipation to find out what my workout was.  Well wait no longer I'm about to make your dreams come true.  It was a 5k row.

Conditioning:

5k Row
(22 mins 23 secs)

Saturday 10/22

So today's main goal was to simply be in the sun.  Well mission accomplished spent about an hour on the CSU track runing/jogging/walking and generally getting my fitness on.  Followed  that up with some rowing and called it a day.  Off to get my Saturday night fun on.

Running:

2 x 800m run

4 x 400m run (Every three minutes started the next interval, so for example run 1:45 rest 1:15 then run)

2 x 200m run

Rowing:

500m   2:05

1000m 4:05

500m   2:00

2000m 9:03

Friday 10/21

Lighter day with easy strength and a relatively easy workout given the time domain.  Actually felt good.  The conditioning was fun as the workout turned into a team workout and while I was a bit slow it definitely kept me moving when I may have regularly taken a break.  Other than that my mind is generally fried as I reach mid-terms for school and work becomes a bit more chaotic with some big changes becoming reality.  If it wasn't for working out I really might lose it.

Strength 2 - 2 - 2 - 2 - 2

215 - 215 -215 - 215 - 215

Conditioning:

50 45lb DB thrusters on each arm

100 up and overs

(8 mins 46 secs)

Thursday 10/20

Get your rest day on!