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08-08-2022, 08:37 PM
#151
8-8-22 Monday
SSB squats
155 x 8,8
205 x 5
255 x 3
305 x 1
355 x 1
305 x 3
Deadlift
225 x 3
275 x 3
325 x 3
375 x 3
Row 1K @1:58.0 pace
avg rate 27 spm
watts 212
Row 1K cool down
Mediocre session. everything felt heavy. Work travel for the rest of the week.
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08-13-2022, 07:32 PM
#152
8-13-22 Saturday
Row 14K @2:20.4/500m pace
avg rate 19 spm
watts 126
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08-14-2022, 07:32 PM
#153
8-14-22 Sunday
Row 6K @2:17.5 pace
avg rate 19 spm
watts 134
SSB squats
155 x 5 EMOM x 10 minutes
Hang Cleans
135 x 10
155 x 8
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08-16-2022, 08:46 PM
#154
8-16-22 Tuesday
Row 8 x 1K on 2 minutes rest
avg pace 2:08.9/500m
avg rate 23 spm
avg watts 163
pretty easy
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08-17-2022, 08:32 PM
#155
8-17-22 Wednesday
Row 1K warm up
Hang cleans
155 x 3,3
185 x 2,2
205 x 2,2
225 x 2,2,2
Pendlay rows (wide grip)
225 x 6
225 x 7
225 x 8
225 x 9
Power clean touch and go reps
185 x 5
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08-20-2022, 06:24 PM
#156
8-20-22 Saturday
Row 11K @2:19.2/500m pace
avg rate 19 spm
watts 129
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08-21-2022, 06:10 PM
#157
8-21-22 Sunday
Another long low wattage row
Row 13K @2:19.6/500m pace
avg rate 18 spm
watts 128
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08-23-2022, 07:30 PM
#158
8-23-22 Tuesday
Row 2K @2:14.8 pace
avg rate 20 spm
SSB squats
155 x 5
205 x 5
255 x 5,5,5,5
Row 2K cool down
Nothing much going on here...had to drink a cup of cold leftover morning coffee to get this much done.
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08-26-2022, 10:42 PM
#159
8-26-22 Friday
Power cleans
135 x 3,3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 1
215 x 1
225 x 1
235 x 1,1,1
215 x 3,3
Dead lift
275 x 3
325 x 3
375 x 3
425 x 3
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08-27-2022, 10:54 PM
#160
8-27-22 Saturday
Morning
Row 5K @2:16.3 pace
avg rate 19 spm
watts 138
Afternoon
Row 5K @2:13.4 pace
avg rate 21 spm
watts 147
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