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) 

Monday October 1, 2018

10 min EMOM of:
2 Back Squats, focus = Speed
Weights: 135, 155, 175 (a few sets each)
+
10 rounds for time of:
10 Calorie Row
50 Double Unders 
+
Every 2 min until failure... 2 Overhead Squats, 95/65 1 Muscle-up ...add 2 OHS and 1 muscle-up each round