Friday November 30, 2018

Daily Drill WOD 
Two sets of: 
2min Seven Seconds Drill +
2min Cut the Cake, arms only +
2min Cut the Cake, arms and body only
+
10min Stroke Rate Build @ damper 1
+
Marathon Program, Week 2 Day 2
15min Technique Session, R18 @ 2k+20

Total Meters: 9,176m

Monday November 26-Thursday November 29

Thursday November 29, 2018
Daily Drill WOD
Two sets of:
1min Pick Drill: arms only
1min Pick Drill: legs + body only
+
2k Program, Week 2 Day 2 (SkiErg)
10min stroke rate build
+
Ski x 750m, 1250m, 1250m, 500m, 250m, 750m
R42, R42, R45, R45, R48, R48
Rest 3min b/t sets


Wednesday November 28, 2018
60min SkiErg @ 2:10-2:20 pace
(13,552 -- 2:12.8 pace)


Tuesday November 27, 2018
Daily Drill WOD (DarkHorse Rowing)
Two sets of:
3min Pick Drill: legs only
3min Pick Drill: legs + body
2min 5 Strokes warm up sequence
+
2k program, week 2 day 1 (SkiErg)
10min Stead State (do not exceed 65%)
+
Every 3min for 30min
1min max effort
2min easy, technique focus
+
10,8,6,4,2 Strict Press
+
10,8,6,4,2 Bench Press
+
3x10 Front + Side Raises
+
Five sets of:
1min Sandbag Bear Hug Carry @ 100lbs
1min Rest


Monday November 26, 2018
Daily Drill WOD (DarkHorse Rowing)
2min each of the following:
Pause Drill: arms away and catch
Pause Drill: arms only
Pause Drill: arms and body away
Pause Drill: catch and release 
+
Marathon Program, Week 2 Day 1
2x6000m w/ 2min rest b/t sets
R22 @ 2k+22

Friday November 16, Saturday November 17, Monday November 19

Monday November 19, 2018
5min SkiErg, Warm Up
+
2x5000m Row w/ 3min rest b/t 
1. r22 @ 2k + 22
2. r20 @ 2k + 20
+
5min SkiErg, Cool Down


Saturday November 17, 2018
20min Row, Warm Up
+
2k SkiErg, Time Trial
+
20min Row, Cool Down
+
Partner Workout
21,18,15,12,9,6,3 of:
Deadlift @ 225lbs
GHD Sit Ups
Partners alternate, with each hitting each rep scheme.


Friday November 16, 2018
5000m Recovery Row
+
2x5 Single Arm DB Press, per arm
2x5 Single Arm DB Row, per arm
2x10 PVC Pass Throughs
+
8min to a Heavy Strict Press
+
5min max rep strict press @ 40%
+
10min max rep Strict Pull Ups, in Doubles
+
5500m Recovery Row 

Wednesday November 15 + Thursday November 16, 2018

Wednesday November 15
 5min SkiErg Warm Up
+
10x 1000m Row 
@ r20, r22, r24, r26, r28, r28, r26, r24, r22, r20
2min Easy Row b/t sets 
+
5min SkiErg Cool Down

Thursday November 16
60min SkiErg @ 2min pace 
 


 

Tuesday November 13, 2018

15min Row, Warm Up
+
12x 200m SkiErg +
1min Easy + 1min Rest b/t sets 
+
15min Row, Warm Up

Concept 2 Total = 12,154m

Monday November 12, 2018

10min SkiErg, warm up
+
Rowing MHR workout
7x4min Blocks, rest 1min between blocks 6 and 7

1: 2:12.8 (2:12.4)

2: 2:06.2 (2:06.0)

3: 2:00.7 (2:00.4)

4: 1:56.0 (1:55.8)

5: 1:52.0 (1:51.9)

6: 1:48.5 (1:48.3)

7: MAX ( < 2k pace) (1:39.6)
Max Heart Rate for the workout = 175

+

10min Row, c/d

 

Saturday November 10, 2018

20min Row, Warm Up
(mix in some 10sec bursts)
+
1000m SkiErg, Time Trial
(Concept 2 SkiErg Sprints)
+
20min Row, Cool Down 

Concept 2 Total = 10,280m

Friday November 9, 2018

AM Session 
60min Row @ 1/2 marathon strategy pace 
(15,351m -- 1:57.20 pace -- 25 spm)

PM Session 
10min Row, warm up
+
Seven sets of:
1x Snatch @ 135-205lbs +
3x Box Jump @ 36-42in 
Rest 2min between sets
+
Five sets of:
2x Front Squat @ 80% +
3x Box Jumps @ 42in
Rest 2min between sets

Thursday November 8, 2018

10min Row, Warm Up
+
15x 30sec Hard SkiErg, 90sec Easy SkiErg
Start @ 150m and add 1m each interval
+
10min Row, Cool Down

Concept 2 Total = 11,670m

Wednesday November 7, 2018

10min Row, warm up (2421m)
+
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
+
10x Russian KB Swings @ 70lbs +
300m Row
Rest 2min, Four Sets
+
3min Intermission
+
10x Goblet Squats @ 70lbs +
300m SkiErg
Rest 2min, Four Sets
+
3min Intermission
+
5x (1-6) Push-up Ladder

Concept 2 Session Total = 4821m 

10min Row, warm up (2473m)
+
3x20 Deadlift @ 30%
+
3x20 Deadlift @ 30% w/ 4in deficit
+
Three sets of: 
10x YTW @ 10lbs DB's
20x Curl Ups

Concept 2 Daily Total = 7,294m

Tuesday November 6, 2018

Row 5min, warm up+
2x 6000m SkiErg @ < 2min pace
Ski 2min Easy between efforts
+
1445m Cool Down Row
(to make it 15,000m total for the day)