Part I 
Ski Intervals
8min/4min/2min 
Rest 2min between 
Rate: 37/39/41 

Focus was not so much on pace but getting a feel for target stroke rate on the SkiErg. 

Part II

Row Intervals
6x 350m 
Rest 1:30 between
Rate: Open
🎯 2k plus 2

Felt good to push both the pace and rate.  

30/30 Intervals 
30 mins of 30 secs on, 30 secs off

🎯 2k plus 2 
Rate 30+

Stay consistent with pace and rate. I didn't warmup and was lacking in both pace and rate today. Target pace requires 127m per interval. 

Row Series II - Event 4 - Light The Fuse 
Row 100m, Rest 30 seconds
Row 200m, Rest 30 seconds
Row 300m, Rest 30 seconds
Row 400m, Rest 30 seconds
Row 500m, Rest 30 seconds
Row 2,000m   

                        

A: 8:25.7 (2000m time)

B: 14:42.4 (Total Time)

I am on the backend of this cold so I didn't push the way this workout would normally call for. Held a higher rate to bring some speed but did not have the push in my legs that was needed to make this one hurt. 

Accessory

2 Rounds

30 banded pull-apart (red mini-band)

30 banded pushdowns (purple band)

Interval Distance 
4x 1500m // rest 3:00 
🎯 2:11.4 pace

Rate 24
DF 116

This was the first time all week that I pushed a bit dealing with this cold. Happy with how this turned out as I was just .2 seconds and 2 strokes away from an OCD screen. 

3 x 6 min with Level Change

Vary stroke rate as follows per interval: 

First and second intervals: 

2 minutes @ r20

1 minute @ r24

2 minutes @ r22

1 minute @ r26

Third interval: 

1 minute @ r20

2 minutes @ r24

1 minute @ r22

2 minutes @ r26

Let the rate control your speed while staying consistent with each interval. 

30 Minute Recovery Row 
SCORE: 6301 meters
DRAG: 117

The sickness got me. I wanted to sweat a bit this morning without getting the heart rate up too high. Rowed along to this piece from Dark Horse. Nice smooth effort done at a low rate and slow pace. Picked up the pace a bit during the last five minutes to nudge above 6300m. 

Row Conditioning 
1000-900-800-700-600-500-400-300-200-100 meters
Rest 45 seconds between each

hold rate <20
DF 117

Comfortable meters while not feeling my best. Wanted to sweat out this cold. Focus was on finding good positions at a low rate. 

Street Parking 220705 
2 Rounds 
500m row
30 barbell clean and jerks @75lbs
500m row
Rest 3 minutes between rounds

Round 1: 7:32

Round 2: 7:43

🎯 5:30 - 8:00 per round

Treat this as two workouts with a 3 minute break in between and send it with both of them. You should be pretty uncomfortable on the first row. Don't try to game it so that you are super fresh for the clean & jerks. I took a bit longer with the barbell each round than I wanted. Broke into 4 sets each time, but spent a bit more time resting when I didn't have the barbell in my hands. This is a lack of metcon endurance as I have been rowing so often without much else. 

Row for 21 mins, broken down as follows:

10:00 @ r22 
8:00 @r20
3:00 @r18

🎯 2:14.5

DF 118

Holding the same split as the stroke rate drops is the challenge. This pace works out to a 22:25 5K.  Probably could have dropped the split by a second and still managed to hit the target.

Row Timed Intervals 
2x 20:00 work/2:30 rest
Rate 18-20-22-20-18*
🎯 132w @r18, 138w @r20 and 144w @r22
DF 120
*rate changes every four minutes (18-20-22-20-18)

Pulled from @garageathlete in ErgZone. Fell a bit short of the target watts as I was too conservative knowing there was forty minutes of rowing ahead of me. 

Row Intervals 
5 x 5 minutes
1:30 rest

DF 124

The aim of this is working the middle ground. Try to hold a lower than normal stroke rate aiming to build some power into this session. 

Every 3 minutes x 8 rounds 
250m SkiErg @ <2k pace
115-pound bench press, 10 reps

Rate: <40

🎯 <2:07

DF 92

Focus on short, sharp pulls using the abs and lats primarily. The combination of SkiErg and bench press is always a devastating one. 

Variable Intervals (5000m TT Prep)
13:00 | 4:30 | 4:30 
Rest 2:00 between each 
Rate: 24
🎯 2:08 
DF 120

No warmup today 😔 so it took a little while before I found a good rhythm. After about three minutes I settled into my target pace and rate which felt pretty good and something I could hold for a 5K. A 2:09.1 pace would put me at 21:31 for the 5K. 

Saturday 221008 Program A 
40 Double Unders*
30 Dumbbell Shoulder Press (30-pounds)
40 Double Unders*
20 Dumbbell Shoulder Press
40 Double Unders*
10 Dumbbell Shoulder Press
40 Double Unders*
30 Dumbbell Push Press
40 Double Unders*
20 Dumbbell Push Press
40 Double Unders*
10 Dumbbell Push Press

Time: 12:47

Warmed up with DH 10-minute build (2168m). Subbed 50 singles for the double unders. For both pressing movements, stop 2-3 reps shy of total fatigue. Broke early and often. The arm pump on the presses was real. The combo of jump rope and pressing was more taxing than I had thought. 

Endurance Week 37 
3 Rounds
1000 Meter (Hard) Row
500 Meter (Moderate) Row
375 Meter (Moderate) Row 
250 Meter (Moderate) Row
Rest 75 seconds between each 
Rest 5 minutes between rounds

Score Each Round (without 5 minute rest)
8:53.1 | 8:53.3 | 8:53.5

Row Series XII - Event 3 - HenROW The VII
8 Rounds
100m row
20 seconds rest

Scores:
3A: Fastest 100m (21.1)
3B: Slowest 100m (21.6)

Warmed up with DH 10-minute build before hitting this piece. Turned the drag up slightly (135) but these were still slower than I hoped. The rower was sliding forward on the floor at the Y. Sprints at very high stroke rates may be better done at home. 

Row Recovery 

20-40-60-80-100 calories

Rest 2:00 between each

Some much needed recovery as I woke up with pretty sore legs this morning. I wanted to keep things chill and just flush some of the junk from my legs while watching a little football. 

3 Rounds
1 Minute Assault Bike (Hard)
25 Back Squats (empty bar)

Another VC men's workout, this time with David and Jordan. As written the workout allowed for 2 minutes of rest between rounds. Instead we cycled through with only one guy working at a time. Kept the RPMs at or above 70 each round. While the squats did not have to be unbroken, you could not set down the bar once you picked it up. Any rest was with the bar on your back. 

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

Felt good throughout. Was able to hit the stroke rate targets without much trouble - if anything I went over on a few intervals. Need to bring more consistent power at r26. Also too much variance between intervals done at the same rate. Although it is a lot of work, this should be programmed into ErgZone with pacing targets at each rate. 

52 WEEK ENDURANCE: SESSION 29 
5 Rounds
250 Meter (Moderate) Row
250 Meter (Easy) Row
750 Meter (Hard) Row
Rest 2 Minutes Between Rounds

Focus on this one is that "Hard" interval each time. "Moderate" pace and "Easy" pace should be distinctly different - and "Hard" is just very uncomfortable. Keep paces similar for all 5 rounds.

Score: Average 750 Meter (Hard) Time 3:06.8

The longer base sessions are definitely starting to have a positive effect now, as that felt quite trivial. That said, there is room to go a bit faster (sub 3 for all 750s) so I shan't get too cocky about it 😂😂😂

4 Rounds
9 Calorie Row
9 KB Deadlifts @ 53lbs
Rest 1:00
3 Rounds
Rest 1:00 

2 Rounds

Feel: Gas

Pace: Reach 

Looks like cardio. Smells like cardio. But I didn't feel that way by the end of today's 9-rounder. Held each row right around 2:00 pace and jumped right off and into the deadlifts. Turn the drag up and go faster next time -- all rows should be done under 30 seconds. The undefined rest on the rower messed up after the first round and was probably closer to 42 seconds. 

Row Series XII - Event 2 "The cROWn" 
Row 6 minutes
Rest 3 minutes
Row 6 minutes
Rest 2 minutes
Row 6 minutes
Rest 1 minute
Row 6 minutes
Rest 30 seconds
Row 6 minutes

Scores:
2A: Total Distance [6822m]
2B: Distance in last 6 minutes [1409m]

Tried to hold 2k plus 15 (or slightly better) for each of the first four intervals, wanting to leave something in the tank for the last interval. Kept the rate a bit higher than I might for a 30-minute piece knowing I had some built in breaks.