Find a heavy 3 rep Deadlift @105KG
100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55
5k Row – 22:16
2:13/500m Speed
080925
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Category Archives: Rowing
062725
AM
75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM
PM
10K Row – Slowly Increasing HR to 142BPM last 2KM
052425
4×4 Rowing (3min Rest) – 134BPM
| Round | Meters | Cal/Hr | S/m | Damper |
| 1 | 967 | 930 | 24 | 5 |
| 2 | 967 | 930 | 25 | 2 |
| 3 | 957 | 910 | 23 | 3 |
| 4 | 952 | 901 | 23 | 2.5 |
Total: 3842m 917cal/hr avg | 23spm
R1 : 62cals
R2: 62 cals
R3: 60 cals
R4: 60 cals
042725
30s hard row/ 30s rest – for time
– Try to complete 5000m in under 30 minutes
– Completely stop rowing during rest
35 Rounds | 146 BPM
030725
30min indoor run zone 2
30min indoor rowing high zone 2
021625
Back Squat 3×12 @60KG
Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m
50 Kneeling Around The World/Side @16KG KB
012025
Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs
Chin Ups 10-8-6-4 @10,5+3-6-4
7K Row @ 33.38 |2:24.1/500m |19 s/m
090125
10mins – Hang Power Clean Triples – worked up to 60KG
2×3 Snatch hang high pull @65KG
Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
Pull Ups BW – 10-8-6-4 (broken up)
6x1000m Row Negative Split
1st Km – 2:21/500m
2nd km – 2:22/km
3rd km – 2:18/km
DNF after. Did not recover well last 2 nights.
122924
3RM deadlift – 100kg. Conventional. No straps no belt. From the floor
5k row – 22:45
100 wall ball for time 6kg @ 6:49
121224
Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs
Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)
7x1000m Rowing @90s Rest – Avg 2:13.5/500m