Thursday 200109
Complete as many rounds as possible in 12 minutes of:

250-m row
20 GHD sit-ups

Notes: The goal was to put yourself in a position where you can complete a round every two minutes. Choose a distance on the rower and number of GHDs you can complete in about 50 seconds -- row should be pretty fast but not all out. Scaled to 200m row and 16 ghds to parallel.

Finished 6 full rounds. Row was done in about :45 each round.

Single-Arm DB OHS:  5-5-5-5-5 reps 
65-75-80-90-100-pounds

Notes: I was able to snatch the DB from the ground pretty easily through 80lb - was more of a clean and jerk at 90 and 100lbs. The 100lb DB was not steady overhead and I bailed after two reps.

Row Conditioning
3 Rounds
35 Calorie Row
3 Rounds
25 Calorie Row
3 Rounds
15 Calorie Row

Notes: Rest 1:30 between each round. Damper was set to 5 with drag factor at 108.

Calories	Time	Distance
35	1:56.8	502m
35	1:54.7	498m
35	1:55.0	498m
25	1:16.9	343m
25	1:17.8	346m
15	0:40.7	192m
15	0:38.5	186m
15	0:38.9	187m

Friday 180511

Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 KB shoulder presses
15 TRX rows

Notes: Used (2) 26-lb. KBs for presses. Was able to completed the holds and presses unbroken each round. The dead hang and TRX rows were broken at halfway point each round. I was conservative with the KB weight because of all the shoulder work done Monday, but I should have used 35s - at this weight the presses were not a challenge. Scaling notes suggests these should be hard enough that you will have to break in the later rounds.

Conditioning

50-40-30-20-10 calories of:

Echo Bike (calories)

Row (calories)

*Damper 5 DF 120

Notes: Workout at West Chester Y. This was first time using the Echo. Tried to keep watts at or around 300 each round. Held about 1050-1100 cals per hour each round on the tower, except round of 10 where I went full send (1350+). 

Midline 

30 evil wheels 

40 v-ups

50 straight leg sit-ups 

Row'd Royalty 2020 Workout 2 - "Down & Back Again"
Row 10 Intervals:
500m - 400m - 300m - 200m - 100m - 100m - 200m - 300m - 400m - 500m
(3000 meters total)
Rest 1 Minute Between Each Interval

SCORE: 3000m Row Time 11:30.7

Notes: Held back on this effort a little, especially on the way down. Average pace was 1:55.1, when 1:50 is more realistic and would lower total time to 11 minutes even. Drag was set to 121 for this effort.

Sunday 200126
5 rounds for time:
5 shoulder presses
10 push presses
15 push jerks
F: 65 M: 95

12:52 

Notes: This is a type of workout where you can crash and burn if you move too quickly. Shooting for 12:00-15:00 will be the goal - reduce the reps/rounds to achieve this goal. Initially, I thought to do this with women's RX weights and keep the same rep scheme, but after reading the comments I stayed with men's RX weights and reduced rep count for each exercise.

Scaled as follows: Kept 95lb barbell and 5 rounds, but scaled reps to 4SP-8PP-12PJ. First round was unbroken in about :45 seconds, after that I broke following push presses each round.

Body Armor
3 Sets:
30 banded pull-aparts
30 banded push downs

Row'd Royalty 20.1 - 'Rest As Much As You'd Like'

Row 5 Intervals of 400 meters. Rest as needed between intervals (up to 10 mins max each)

Scores as follows:

20.1 A: Fastest 400m Time ● 1:26.6 (5^th round)

20.1 B: 2000m Row Time (all five 400’s added) COMBINED ● 7:28.4

20.1 C: Total ELAPSED Time Including Rests COMBINED ● 10:53.4

Notes: Set monitor to INTERVALS: VARIABLE with undefined rest periods. Kept rest ~50 seconds between efforts. My goal was to go faster each round.

Row Series 2017 - Event 4 Random Pandemonium
Row 1111 meters, Rest 4 minutes
Row 333 meters, Rest 1 minute
Row 444 meters, Rest 1 minute
Row 555 meters, Rest 1 minute
Row 666 meters

Scores are:
A) Total Time (excluding rest) 12:30.0
B) 1111m Time 4:32.0

Notes: After yesterday's marathon lunge session, I was not sure what I would have in my legs. My goal was to keep everything at or around 2:00/500m. This was done at a lower drag (100) than I would normally set.

Distance	Time	Pace
1111m	4:32.0	2:02.4
333m	1:18.5	1:57.8
444m	1:46.3	1:59.7
555m	2:13.4	2:00.1
666m	2:39.8	1:59.9

400 meter walking lunge
Post time and number of steps to comments

Notes: Four laps around elevated track at the Jennersville Y. Instead of distance, I chose to count steps until I reached 400. This took a while. I did not really have a plan coming into this, basically tried to go as far as I could each time. A good strategy would be to break this up into 20 sets of 20 lunges with 10-20 seconds rest between sets.

30/30 Intervals on C2 Rower
30 minutes of 30 seconds on, 30 seconds off

Notes: Need to complete these at a higher drag. The goal should be to get 135m or higher for each interval. These were done with DF @ 103, ideal would be 125 or higher.

Work up to a heavy bench press, then (255)

5 Rounds for time of:
15 Calorie Row
5 Bench Press @ 80% (205)

Rest 5 minutes, then

21-15-9 reps of:
Calories Rowing
Bench Press @ 50% (130)

Notes: Bench was unbroken for all sets. Held 1150 cals per hour pace for part A and 1200+ for part B.

Shoulder Press 8-6-4-3-2-1-1 reps
95-115-135-155-165-175-185lbs

Notes: The 185 bar was a FIGHT - it took maybe 15 seconds to lock out the bar but I was able to do so.

For Time:
15 handstand pushups
50 kb push press (26)
400m farmers carry (44)

Notes: This was rough after the shoulder presses. I wanted to go unbroken with HSPU, but had to break after just 9 reps. The carry is equivalent to 6 laps around the cardio room at Jennersville.

A: Back Squat 5-5-5-5-5

Warm-up
With an empty barbell, perform 5 reps of each:
Tempo back squat (3s down, 3s hold, 1s up)
1 1/4 back squat
Back squat

Build to first working weight by performing reps of 10-7-5

10 @ 135, 7 @ 185, 5 @ 225
5 @ 225, 5 @ 245, 5 @ 255, 5 @ 265 and 5 @ 275

B: Row Conditioning

These twelve minutes can be as painful as you want to make it. The rests get shorter and the stroke rates gets higher. Start smart because you want to see a step up in speed with the step up in spm.

Row Series 2017 Event I
"Everest"

Row 5 minutes, Rest 90 seconds
Row 3 minutes, Rest 90 seconds
Row 1 minute, Rest 90 seconds
Row 3 minutes, Rest 90 seconds
Row 5 minutes

Scores are:
A) Total Distance (excluding rest meters)
B) Distance covered in 1 minute interval

Notes: Used rower in cardio room of Jennersville Y -- damper set to 5 with drag at 103.

Time	Distance	Pace	Rate
5:00	1205m	2:04.4	24
3:00	735m	2:02.4	24
1:00	259m	1:55.8	31
3:00	725m	2:04.1	25
5:00	1208	2:04.1	25

Distance	Time	Pace/500m
300	:58.2	1:37.0
250	:48.6	1:37.2
200	:40.2	1:40.5
150	:29.0	1:36.6
100	:19.7	1:38.5

Damper = 6; Drag = 116

Notes: This weekend's workout: we're adding some volume to last week's session but taking the same approach. Hit each of these intervals as you would your 500. Not trying to go all out on each one but being able to hit your sprint start and confidently find your race pace. Use the last bit is an opportunity to flush some gunk that built up in the sprint portion.

Rowing
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v1:00/1:00r..7 ! Take it for a ride for 7 intervals.

1:00/1:00r
2:00/2:00r
3:00/3:00r
4:00/4:00r
3:00/3:00r
2:00/2:00r
1:00/1:00r

Time: 16 minutes
Distance: 4004 meters

Notes: Held all splits at 2:00/500 except the last 1:00 which was done at 1:53. Goal should be to match or improve on distance recorded on way up during your trip back down the ladder.

Midline
5X 12+:10 Hollow Rocks+Hollow Hold

Row Conditioning

1220m row

3 mins rest

500m row

2 mins rest

300m row 

Pacing:
1200m @ 2K+4
500m @ 2K-2
300m AFAP

Drag = 120

MIDLINE
3 rounds, resting 1 minute between each:
30 doubles
30 calorie SkiErg
30 doubles
24-20-16 straight leg sit-ups

Notes: The ski was TOUGH! Each round got increasingly slower (1:55-2:01-2:19). On the last round I stopped for about 10 seconds because my arms were smoked.

CLEAN PYRAMID
10 power cleans @ 135
8 power cleans @ 150
6 power cleans @ 165
4 power cleans @ 180
2 power cleans @ 195

Notes: This was done not for time, but for quality. I broke each set in half and rested 30-45 seconds before completing the set. Missed both attempts at the 195 bar.

A: 7 Rounds
14 calorie row
7 burpees

Notes: This was done at about 75% with the row at an 1050/1100 calorie pace. Each round was done unbroken with about :30 rest before starting the next row.

B: 10 minutes to find a heavy snatch
Notes: Best lift was 155lbs

Row Conditioning
3 sets of: 5x200m, :20 rest

Rest 2:00 between sets

Damper was set to 5 with calculated drag of 129. Very happy with these splits - goal was consistency and I was able to hold each split within a given set within a second of each other.. First set of 200 should be faster, although I did drop each round by a second (all :47's first set and :44-:45 during third set).



:47.1, :47.0, :47.3, :47.4 & :47.0



:46.4, :46.8, :46.4, :46.3 & :46.1

:45.0, :44.6, :45.2, :44.7 & :45.4

4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.

Notes: Simple workouts are the hardest ones. They depend solely on your effort, and that's added difficulty. This one right here is one in which all that matters is that your perceived effort is 10/10. The rest between rounds is free, which means every set is all out.

2:30
2:36
2:32
2:26

For Time:
40 cals, assault bike
30 abmat situps, straight leg
20 sandbag cleans (100)
30 abmat situps, straight leg
40 cals, assault bike

Notes: Workout was done outside at No Excuses. 

ROW CONDITIONING
1000m @ 24spm
3mins rest
500m @ 28spm
1min rest
1000m @ 24spm
3mins rest
500m @ 30spm

Notes: Start at +10 secs 2k pace and push on if you feel strong

Distance	Rate – Target (Actual)	Time
1000	24 (24)	4:03.9
500	28 (29)	1:54.8
1000	24 (25)	4:04.3
500	30 (30)	1:54.8

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Distance	Time	Pace/500m
250	:47.9	1:35.8
200	:38.7	1:36.7
150	:29.2	1:37.3
100	:19.5	1:37.5

Damper 6.5; Drag = 124


Notes: Today is all about building capacity and comfort at race pace. Each interval will be done at or below race pace using race conditions. Approach each interval as if it's "go time". Very happy with these times. Next week I will add more volume while trying to maintain these same splits. Cooled down with 2 rounds of 3 minutes at R20 rather than prescribed cooldown.