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

Row Conditioning 
10 minutes w/up & steady rowing.
30 seconds reset
5 minutes @19 spm + 10 strokes each minute @24, 26, 28, 26, 24.
30 seconds off
5 minutes @19 spm + 10 strokes each minute @26, 28, 30, 28, 26.
30 seconds off
5 minutes @19 spm + 10 strokes each minute @28, 30, 32, 30, 28.
2 minute cooldown

Focus on strong consistent strokes, even at r19. This workout tests your recovery after a maximal effort. Expect your heart rate to take about a few strokes to settle especially after the higher stroke rates and try not to treat the r19 work as a recovery period.

Gold-Medal Guns  🥇💪
Superset 1: Grip Strength and Push-Ups 
1. Wide Grip Dead Hang
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155-165-170 pounds
Sets/Reps: 3 sets of 6 reps

Half-Kneeling 1-Arm Pulldown @ 30 pounds
Sets/Reps: 3 sets of 10 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs; last set @ 25lbs

Row Stamina
8-10-12-3-6-9 minute intervals
60 seconds rest between
DF: 116

Some longer, low-stress intervals. You have over 1000 opportunities to find the best technique you can. Hold target pace and rate for the half-marathon. 

All Love 🍑 

Superset 1: CNS Prep

1. Pogo Hops 
2. Goblet Squats @ 30lb slam ball
Sets/Reps: 3 sets of 25 seconds and 10 reps

Squats
Heels-Elevated Front Squats
Weight: 75 pounds 
Sets/Reps: 3 sets of 10 reps

Box Step-ups
Height: 20 inches
Sets/Reps: 3 sets of 16 reps 

Superset 2: Accessories
1. KB Romanian Deadlift @ 44 pounds
2. Dead Bug
Sets/Reps: 3 sets of 12 reps and 30 seconds 

Leg Extension Machine
Weight: 80 pounds
Sets/Reps: 2 sets of 8 reps 

Warmed up on the rower before hitting this lower body workout. Elevating the heels puts stress on my knees - may be best to do these with feet flat on the ground. Could not even get a single sissy squat so that is why I used the leg extension machine. 

Row Series X - Event 3 - Cry Another Day 
Row 5 minutes
Rest 4 minutes
Row 3 minutes

Scores:
3A: 5 minute distance (1233m)
3B: 3 minute distance (741m)

Added an extra variable with a capped stroke rate (r24). Aimed for 2k+5 for both intervals. 

Active Recovery - On & Off Again 
⏲️ Varied from 5:00 down to 30 seconds 
🥵 Ranged from 50% to 80%
🚣 Based on my 2K time, peaking at:
50%: 2:21.5
60%: 2:16.5
70%: 2:11.5
80%: 2:06.5

Felt good to push myself and break up some of the soreness in my legs. While this session was designed for active recovery, I still challenged myself throughout the intervals. Effort is based on 2K pace, was a little fast for 50% and 60% intervals but nailed it for the 70% and 80% efforts.

Light as a Rock
Superset 1: Grip Strength and Push-Ups 
1. Dead Hang from Rock Climbing Grips 
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155 pounds (used 165 on set 2 for 6 reps)
Sets/Reps: 3 sets of 8 reps

Half-Kneeling 1-Arm Pulldown @ 27.5 pounds
Sets/Reps: 3 sets of 12 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs

Warmed up on the rower with a 10-minute build. I got a 30-day free trial of the Ladder app and am going to try and fold in 3 workouts per week. I am following the Limitless (KM) which appears to be pretty intense. Today was the welcome workout. Excited to see what the rest of the week looks like. 

Welcome Workout

Goblet Squats

Weight: 20 pounds 

Sets/Reps: 3 sets of 15 reps

Superset 1: Bent-Over Row and Push-Ups  

Bent Over DB Row @ 20-pounds

Push-ups

Sets/Reps: 3 sets of 10 reps

Double KB Romanian Deadlift

Weight: 44 pounds 

Sets/Reps: 3 sets of 8 reps

DB Seated Press @ 20-pounds

Weight: 20 pounds 

Sets/Reps: 3 sets of 10 reps

Midline

2x 12, 10 and 8 reps of:

Supported V-up and Over

High to Low Plank

Forearm Plank Reach

ErgWars #2 
1111m
No rest
2222m
Rest 2 min
3333m

Scoring: Interval 1, 3 and Overall Distance

Had planned on just treating this as an easy recovery row so my time for the first interval is not competitive at all. Felt great at the end, so I pushed hard during the last 400+ meters of the final interval. 

ErgZone Challenges S02E07: Candy Burner 🍬🍭🍫 

Four intervals of increasing calories:

42-60-87-110 calories

Rest 1 minute between

🎯 5k pace (2:08.6)

In this session, you'll row through four intervals, each designated with corresponding calorie goals inspired by your favorite Halloween treats—KitKat, Nerds, Reese's, and Sour Patch Kids. While I managed to stay on track for the first three intervals, I struggled with my breathing due to the cold air and a persistent cough I can't seem to shake. I bailed on the final interval, but looking back, I realize that it would have been better to push through, albeit at a modified pace. 

10-1 reps of: 

Strict Press @ 95-pounds

After each set, complete the following:

• 10 weighted sit-ups holding a 10-pound plate
• Row 15 calories

Workout was done after a couple of hours of pickleball. Did not have much left in my legs and I am still dealing with this nagging cough so my pacing reflected that. Took the bar from the floor each round and wasn't ever challenged by this weight.

February 2023 C2 CTC 
Row 3 mins | 1 min rest
Row 2.5 mins | 1 min rest
Row 2 mins | 1 min rest
Row 1.5 mins | 1 min rest
Row 1 min | done! 

Kept these as rate-capped (r22) intervals with the goal to get faster throughout. 

Row Conditioning 
2 Rounds
2000 meters
4:00 rest between sets

Kept this nice and chill while still nursing a cold. It can be easy to zone out on these kind of rows - try to fight that feeling and find little ways to stay focused. How many strokes in a row can you hit the same split? 

Followed along with a workout from Rowhouse meant for recovery. Warmup, workout and stretching are
all built into a short 20-minute video. Used 'just row' as this was not a structured row - both the rate and intensity increased as we went along, starting around r22 and finishing with a couple minutes at r28. Even at r28, didn't push too hard (~2:06) with this sore throat/cough coming on.

Sunday 230319 
IQF Test 4
20-minute AMRAP:
1000m row
50 abmat butterfly sit-ups*
500m row
25 alternating v-ups

1 round + 48 sit-ups

Kept each row between 2:05-2:10 pace -- wanted to be able to jump right off and get into the sit-ups. After 30 or so butterfly sit-ups I was having some pain in my lower abdominal region and switched to regular sit-ups. The discomfort was still there so I ditched the abmat for the remainder of the workout.

Row Conditioning 
3000m (3x 1k)
r19/22/24
2:15/2:09/2:06

Today was all about discipline, not motivation. Was not in the mood to workout, but felt great afterwards. 3000m goes faster than you think - be bold 👊