March 2025 CTC 
Row 100m 
Row 900m 
Row 900m 
Row 500m 
*Rest 30 seconds between each

Put in a good warmup before tackling this effort. This was 2400 total meters with practically no rest. Try to hold 2k+4 throughout. Kept it solid through the two tough 900s and kicked in the final 500 to bring it home. 

Lower Body Day 🍑 

Lateral Box Step-ups 

Height: 20 inches

Sets/Reps: 3 sets of 12 reps (each leg) 

KB Suitcase Deadlidft 

Weight: 45 pounds

Sets/Reps: 2 sets of 12 reps

Physio Ball Hamstring Curl 

Sets/Reps: 3 sets of 12 reps (each leg)

Heels Elevated Goblet Squats

Weight: 30 pounds

Sets/Reps: 3 sets of 12 reps

I needed to modify some of these movements because they were putting too much stress on my right knee. Lunges and split squats are not something I can do at the moment. I still want to strengthen my knee though and wanted to modify with movements that can be done in the garage. So, I subbed lateral step-ups for heels-elevated split squats, KB deadlifts for hip thrusts, and physio ball curls for the leg curl machine.

Workout 67 - RowErg - Sharp and to the Point 
Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.

This is 30x1:00 with no rest between intervals. Program the monitor for 1:00 intervals with no rest. 

Warm Up/Workout:
30 Minutes Every Minute we begin a new Interval
*Power increases as the timeframe for power decreases
 
3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power
3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power
3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power
3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power
3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power
3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power
3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power
3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power
3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power
3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power

Upper Body Strength 🏋️🏋️🏋️

Bent Over Barbell Rows
Weight: 95 (5-rep warmup @ 60%) 95-115-125 pounds
Sets/Reps: 3 sets of 10 reps

Push/Pull
Seated DB Shoulder Press
Weight: 30-35-35 pounds
Sets/Reps: 3 sets of 12 reps

Lat Pulldown
Weight: 100 (50) pounds 
Sets/Reps: 3 sets of 12 reps
(Used dual cable with pin set at 50lbs but weight on the plate is per pulley)

Superset 1: Grip Strength and Push-Ups 
1. DB Alternating Bench Press @ 35 pounds
2. Lateral Raises @ 10 pounds
Sets/Reps: 3 sets of 24 and 12 reps

Push/Pull #2

Bench Dips

Weight: BW

Sets/Reps: AMRAP 60 seconds (15 reps)

Neutral Grip Dead Hang

Sets/Reps: 2 sets of 25 seconds 

Scapula Pull-ups 

Sets/Reps: 1 set of 9 reps (goal was 15 reps)

Front Squat 5-3-2-1-1-1-1-1
Strict Press 5-3-2-1-1-1-1-1
Deadlift 5-3-2-1-1-1-1-1

Today is test day in Ladder. We are starting a new 6-week cycle called Baseline and today we are setting a baseline on the big three lifts. The first 5-6 sets are to get you warm and work up to ~80% of target weight. Go for something heavy on the final two sets. Rowed for 10 minutes to get warm before starting the squats. 

Front Squat: Best lift was 174-pounds. All attempts were successful. This is not a true 1RM as I am limited by having to take the bar from the ground at home. 

Strict Press: Subbed press for bench since I am at home. Best lift was 169-pounds. Failed my last attempt at 174-pounds—only managing to get it off my chest briefly before it came back down.

Deadlift: Opted for double-overhand grip deadlifts today, finishing with a best lift of 284-pounds. I attempted 289-pounds on the last set but fell short—not due to the weight itself, but rather my grip capacity.

Workout 93 - RowErg - Rest Assured 
30 minutes continuous rowing as 7.5 minute interval repeats
15 seconds power, 30 seconds easy
30 seconds power, 60 seconds easy
45 seconds power, 90 seconds easy
60 seconds power, 120 seconds easy

Rate: 24
Drag: 100

Great piece to build your stamina while sprinkling in some spicy bursts of power. Rowed a fifth set as a cooldown. 

Legs of a Champion 🏋🏻
Superset 1: CNS Prep
1. Pogo Hops 
2. Goblet Squats @ 30lb slam ball
Sets/Reps: 3 sets of 25 seconds and 10 reps

Squats
Front Squats
Weight: 85 pounds 
Sets/Reps: 3 sets of 10 reps

Box Step-ups
Height: 20 inches
Sets/Reps: 2 sets of 24 reps (each leg) 

Superset 2: Accessories
1. KB Romanian Deadlift @ 44 pounds
2. Dead Bug
Sets/Reps: 3 sets of 10 reps and 35 seconds 

Leg Extension Machine
Weight: 90 pounds
Sets/Reps: 2 sets of 8 reps