Row Conditioning 

4-3-2-1 minutes 

1:30 rest between each

26-26-28-34 stroke rate

Pace: start at 2k plus 10 and get faster

Drag: 118

Whoops! I messed up the programming and set the final interval to four minutes, causing the screenshot to look a bit weird. Put in a good warmup, working to r34 for a couple of 30-second intervals.  At such a high rate, you need to shorten your stroke and keep the body moving from 11 to 1. 

Damper Dandy 
19 rounds OTM + :30 rest
Rate: 20

Day 16 of Rowvember. Damper starts at 10, work your way down to 1 and back up to 10. Change the damper each round. YOUR JOB is to hold a steady pace and rate. Interesting how the ratio changed as I went down and up the ladder while holding the same rate throughout. My sweet spot is around 120 DF which is around a damper of 5. Anything at damper 8 or higher required almost a 1:1 ratio, where damper 1 and 2 felt like 1:3 or even 1:4. 

For load: 
Deadlift 3-3-3-3-3 reps

Used 269-pounds across all sets

We are hitting 5 heavy sets of 3 deadlifts. Allocate a decent amount of time to build up to 80-85% of 1-rep max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!

 
Rogue Claw Challenge
Max time holding one hex head dumbbell in each hand

32 seconds with 20-pound Nike dumbbells

AMRAP 18 Minutes 

12 Calorie Row

Rest 2:30

Pacing: Send

What can you ramp those calorie per hour numbers to without logging rounds of crappy movement? Finished six full rounds. With sprints this short in duration, you need to modify your stroke somewhat. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1. Lean forward and reach with the hands up into the machine. 

ErgZone Challenges S2E5: Odd WOD 
5 x 5:00 /:90 rest
Rate: 19, 21, 23, 25, 27

Scoring: 
1. Total Meters
2. Best SPI

You must finish each interval at the prescribed average rate (or below); finishing above will invalidate the result. Held a consistent SPI across all intervals. You are scored not just on total meters, but best SPI. Try this again and really go for it on the first round, 180 WATTS at r18 would give you a double-digit SPI. It would be curious to see what effect this kind of power output would have on the remaining intervals. 

Two Rounds: 
25 Calorie Row
25 DB Floor Press (50)
-Rest 3:00-
Two Rounds:
25 Calorie Row
25 Push-ups 

Find a pace on the row knowing that you'll tire and rest on the pressing and be smart about breaking up the pressing movements. The row should ideally be 90 seconds or less (~2:00/500m pace).

Workout 84 - RowErg - Alternation Fluctuation 
Warmup Into Workout:
30 X 1 Minute Intervals
 
Stroke Rate Targets
22-24-22-24-26-24
26-28-26-28-26-28
26-24-26-24-22-24
22-24-22-24-26-24
26-28-26-28-30-28

Use the first six intervals to warmup before increasing the power. This is a great workout to practice changing rates and finishing strong after a longer duration row. Get those watts at 185 or above for the last three intervals (28-30-28).