Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
Workout:
300m TT

Stroke got longer as time went on and my rate dropped on the back half. Still kept it pretty consistent although I would have liked to rate a bit higher during that last 100m.  

Workout 92 - RowErg - Free Energy 
5 rounds of 6:00 work // 2:00 rest
Interval 1: 20 - 20 - 20 - 20 - 20 - 20
Interval 2: 20 - 24 - 20 - 20 - 24 - 20
Interval 3: 20 - 24 - 28 - 20 - 24 - 20
Interval 4: 20 - 24 - 20 - 20 - 24 - 28
Interval 5: 20 - 24 - 28 - 20 - 24 - 28

Focus should be locking into designated stroke rate and allowing the change in rate to dictate any increase in speed. Hold the same intensity at each rate but feel the 'free' energy you get from increasing the rate. 

Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 

Use the 6:00 interval to warmup, gradually building to working pace and rate. Push hard on the 3:00 intervals, but leave something in the tank for the 1:00 sprints. The plan was to hold 2K pace for the first minute, go H.A.M. on the second, and hold on to 2K for the last minute. 

Row Series VII - Event 2 - Dirty Resting 
Row 5,000m
Rest 8 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
 
Scores:
2A: 5,000m time (23:37.1)
2B: Slowest 1,333m time (6:05.2)

This workout is designed for you to push during each interval, allowing lactic acid to build up during the extended rest periods, hence the score for slowest 1333m. My knees were sore from yesterday so I kept this relaxed, holding an easy recovery pace throughout. 

Workout 92 - RowErg - Free Energy
5 rounds of 6:00 work // 2:00 rest
Interval 1: 20 - 20 - 20 - 20 - 20 - 20
Interval 2: 20 - 24 - 20 - 20 - 24 - 20
Interval 3: 20 - 24 - 28 - 20 - 24 - 20
Interval 4: 20 - 24 - 20 - 20 - 24 - 28
Interval 5: 20 - 24 - 28 - 20 - 24 - 28

Focus should be locking into designated stroke rate and allowing the change in rate to dictate any increase in speed. Hold the same intensity at each rate but feel the 'free' energy you get from increasing the rate. 

21-15-9-15-21 reps of: 
Wall Balls @ 16lbs
Butterfly Sit-ups
Calorie Row

18:26 

Kept all rounds unbroken with brief rest during transitions to go to the towel. Go heavier on the wall ball. No abmat for the butterfly sit-ups since I subbed these out for v-ups at the last minute. 

21:00 Steady State 
6:00 @ 2K+20
5:00 @ 2K+18
4:00 @ 2K+16
3:00 @ 2K+14
2:00 @ 2K+12
1:00 @ 2K+10

You're pulling one long piece with a gradual step up in both pace and rate. It starts pretty mellow but finishes nice and spicy. Used 1:56.5/500 as my starting point. This was actually done Tuesday afternoon but I forgot to log. 

Row Conditioning 
3 Rounds
6:00 work // 2:00 rest
🎯 Rounds 1&2: 2K plus 14 @ r24
🎯 Round 3: 2K plus 10 @ r26

DF 101

Strength
Hang Power Clean 3-3-3-3-3-3-3
135(x2)-155(x2)-165-175-135 pounds

The cleans felt mostly good. The 175-pound bar was a little sloppy so I dropped down for the final set.

A: Power Snatch
115/2
125/2
130/2
135/2
(145/1)3

B: 3 Rounds:
30 Calories, C2
30 Air Squats (held 30lb sand bell on shoulder for each round)

Notes: Failed at 135 and 145lbs. Bar path was awful. While there are many schools of thought on the ideal bar path for snatch, most agree on the major principles. The bar is pulled into the hips, and curves in a “S” shape as it hooks around into the lifters hands for a catch. The bar should also be caught low, specifically on maximal lifts.

A: Work up to a heavy bench press

B: 3RFT:
15 calorie row
5 bench press @ 80%

rest 5 minutes

C:  21-15-9 reps of:
calories, C2
bench press @ 50%

---
A: 235lbs was best lift without a spotter. Could have tried for heavier, but workout called for heavy single and this was already a 1RM.
B: 5:45
C: 6:25

Notes: Row was approximately 2:26 & 650m cumulative for each of the two efforts. All reps and sets were UB in the bench press.