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Wed 12/13 top set of 20
Press w/clean grip 45
Front Squat 45
Deadlift 215
Floor Press 65
Thur 12/14 Run
2.7mi @ 10:00/mi
Fri 12/15 Top set of 20
Front Squat 50
Press w/clean grip 50
Deadlift 220
Floor Press 70
Been in the garage (without a rack). Deadlift is still moving, but will alternate it with rows starting next week. Eventually move to rack pulls and halting deads once I get a beater bar.
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Mon 12/18 Top set of 20
front squat 55
halting deads 185
floor press 75
Mon 12/18 Erg
10.5km 8 x 500m @ 1:53/500
Tue 12/19 Erg
5km @ 16spm (2:03.4/500m)
Wed 12/20 erg
12km 4x10' 4/3/2/1 stroke ladder (16/18/20/22; 18/20/22/24; 20/22/24/26; 22/24/26/28)
Thu 12/21 erg
4.5km (250m max effort sprints)
Fri 12/22 top set of 20
front squat 60
Press 55
box deads 225
Mon 12/25 top set of 20
front squat 65
press 55
halting deads 195
Wed 12/27 erg
4km pyramind (250-500-750-1km-750-500-250) < 1:53/500
Thu 12/28 top set of 5 (with team)
LBBS 155
Dead 225 (set of 20)
Press 72 (22# bar)
Bench 105
Rows 115
Sat 12/30 erg
3x1500m <2:00/500m
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Tue 1/2
Halting Deads 20x195
Ergometer 4x2500m @ 2:00/500
Wed 1/3
Press 20x55
Ergometer 10x500m rate ladder (20-36spm)
Thur 1/4
Front Squat 20x70
Ergometer 8x1k (4@1:53/500 & 4@recovery pace)
Friday 1/5
Press 20x45 (light day)
Floor Press 20x80
Run 2.2mi @ 9:32/mi.
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Saturday 1/6
Row 5x135
Bench 5x120
Press 20x52
Front Squat 5x45
Deadlift 5x185
Sunday 1/7
Run 2.1mi @ 9:55/mi
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Monday 1/8
Block Deads 20x185
Ergometer 8x500m <1:50/500
Tuesday 1/9
Press 20x60
Run 2.1mi @ 9:23/mi.
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Wed 1/10
Front Squat 20x75
Ergometer 4x250m @ 1:53 (practicing starts)
Thur 1/11
Run 2.0mi @ 10:42/mi (think my new watch hates me judging by the pace it recorded)
Press 20x45 (light)
Push Ups 2,3,4 (yeah, so I went off script here)
3 weeks out from a 2k erg race. I'm on pace for a small PR. Actual time will be pretty sad, but we're going to call it the world record for anyone with my connective tissue disorder.
Running mileage picking up as I have a 13.1 in March before the big race in June.
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Fri 1/12
Halting DL 20x190
Sun 1/14
Run 2.0mi @ 10:07/mi.
Mon 1/15
Front Squat 20x80
Tue 1/16
Press 20x60
Squat 5x165 (LBBS)
Deadlift 1x305
Run 2.0mi @ 10:04/mi.
Row 2km in 7:38.5
Wed 1/17
Row 7x2km @ 18/20/22/24/22/26/22 spm (14km total)
Thu 1/18
Run 2.0mi @ 10:11/mi
Barbell Row 5x155
Training plans regularly altered by coaching, but the work is getting done.
2 weeks out from indoor rowing race. Feel confident I can PR by a touch.
I have run consistently enough to ramp up the mileage once the rowing race is over. An easy 13.1 trail run is in March.
Big event is 15.1 miles at altitude that includes a 3900 foot climb. That's in June. Weight training is going to come in handy for that one.
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Fri 1/19
Run 2.0mi @ 11:19/mi (hills)
Sat 1/20
rest
Sun 1/21
Press 20x45#
Curls 20x45#
Front Squat 20x45#
Push Ups 4,5,6
Block Deadlifts
1x65#
1x95#
1x115#
1x135#
1x155#
1x185#
20x205#
Decided to include my warm ups in the log. Obviously a light day other than the deads as the hills I ran on Friday were pretty brutal. Saturday wasn't much of a rest day as I coached for 5 hours.
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Mon 1/22
Run (trail) 4.0mi @ 11:24/mi
Tue 1/23
Press 20x45#
Curls 20x45#
Front Squat 20x45#
Push Ups 5,6,7
Power Clean 20x65 (a light pulling day)
Wed 1/24
Run 2.0mi @ 10:09/mi
Row 10x1km (4@1:53/500 & 6@2:13/500)
Thur 1/25
Press 20x45#
Curls 20x45#
Front Squat 20x45#
Push Ups 5,6,7
Halting Deadlifts
1x65#
1x95 #
1x115#
1x135#
1x185#
20x205#
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Fri 1/26
Run 2.0mi @ 10:07/mi
Sat 1/27
Ergometer 10km drills & rate ladder
Weights w/ team
LBBS 5x185#
Press 5x85#
Deadlift 5x255#
Row 5x145#
Bench 5x115#
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