Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Rowing Intervals 
1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.

Equal work and rest intervals that increase by 30 seconds each time, working up from 1 minute to 4 minutes. Held 5K pace and rate throughout. 

Hang Power Clean 1-1-1-1-1

115-145-175-185(f)-180 pounds

Midline

2x20 Unbroken GHD sit-ups

9 Rounds, OT2M: 

330 meter row 

2K + 8 

2K + 4

2K 

Repeat this cycle three times for a total of nine rounds. 

You'll rest until the 2:00 mark and start the next interval. Get down to target pace within five pulls. Do not exceed targets - the goal of today's session is control and consistency across all intervals. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between
First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18
Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. Woke up with sore legs and kept the pacing on the moderate side, especially during the first interval. 

CrossFit 260310
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders*
20 seconds of rest

Subbed assault bike cals for doubles. Used 44-pound kettlebells and did SA push press, alternating arms each round. Was sucking wind by the third round. Nowhere to really catch your breath here. 

176 total reps 

push press: 17-13-16-11
deadlifts: 22-20-21-19 
assault bike: 10-9-9-9

Workout 68 - RowErg - Ready to Rip
Warm Up: 
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

The time trial will be at a sub-max effort. Didn't have the push in my legs to really make this one hurt. 

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 

Held 25# plate and finished six full plus 4 front raises.  

Bambi 
Run 300m*
-then-
21-15-9 reps of 
GHD sit-ups
AAB cals
-then-
Run 300m

Ever wonder how Bambi felt his first time on ice? If you haven't you'll surely know after this one. Subbed 1000m rows for the runs, but these were held at a easy-to-moderate pace. A better sub would be HARD 500m sprints at the start and finish after your legs are nice and toasty. Used Rogue GHD and Assault Bike Elite.

Strength
Bench Press 3x2 
SA Banded Triceps Pushdowns (12 each arm)

205-225-235 pounds 

The 235-pound bar was slow, but both lifts went up successfully.