10/08/2020
Squats: 60/30, 60/30, 60/30, 100/5, 130/5
Weighted Pull Ups: BW/6, 5/5, 10/3
Weighted Dips: BW/12, 5/10, 10/5
12/08/2020
10km outing in coxless 4
10km outing in coxless 4
Ah good to be in crew boats again.
13/08/2020
13km outing in the 8
14/08/2020
2 x 6km erg r20 at 1:57.2 split 2 minute rest
15/08/2020
10 minutes core and and circuit. 20s on each exercise all back to back
10 minutes hip opening yoga
16/08/2020
4 x 1500m on erg alternating r24, r20 2 minute rest at 1:48.2 split.
19/08/2020
15km in coxless 4
13km in 8
20/08/2020
13km in 8
9km in 8 mostly technical
21/08/2020
3 x 4km on erg r20 at 1:58.2 split
23/08/2020
6 x 1500m on erg alternating r24, r20 2 minute rest at 1:49.6 split.
24/08/2020
AM
40 minute bike 170 watts per hour
PM
Squats: 60/5, 100/5, 120/5, 130/5, 140/5
Superset
Prowler push 10m: 75, 100, 125, 140, 175, 100
Sled pull 10m: 75 100, 125, 140, 175, 100
10/10/20
Double outing
11/10/20
Double outing
12/10/20
2 x 6km r20 2 minute rest at 1:55.7 split
14/10/20
6x1500m 2 minute rest on erg at 1:50.3 split
15/10/20
Squats: 60/30, 60/30, 60/30, 100/3, 125/3, 145/3
Farmers walks 15m: 47.5, 87.5, 77.5
Sled pull 7.5m into sled push 7.5m: 80, 105, 130
7/11/2020
45 minutes erg 1:59.7 split r19 UT2
12/11/2020
Circuit session
Isometrics 4 x 10s
Single leg squats
Rows
Deadlift
4 sets on each 1 minute on 30s off
Pistol squats
Push ups
Walk outs
14/11/2020
3 x 18 minutes 1:59.1 split r19
2 x 4 minute core circuit of
Ab wheel rollouts
Side plank dips
V sits
Plank
15/11/2020
3 rounds of
750m row
30s rest
1km row
2minute rest
Averaged 1:51.2 split. Alternating 1.46 and 1.53.
Then 2 x 300m sprints sub 1.30 split.
16/11/2020
6km erg r21 at 1:53.7 split.
5 minute rest
4km erg r20 At 2:03.6 split.
1:57.7 overall for the 10km row
1711/2020
Circuits
19/11/2020
Circuits
21/11/2020
3 x 21 minute row on erg r19 averaging 1:59.5 split.
22/11/2020
2km warm up row
1km row 60s rest
Then 6 x 500m 60s rest
1km row
So totalling 5km overall averaging 1:45.8 split r26
16/12/2029
5km erg test. Hit 17.56.7 at 1:47.6 split
18/12/2020
Squats: 70/5, 100/5, 120/5, 120/5
Superset:
Pull Ups: 6, 7, 7
Dips: 10, 14 14
Hopefully get some consistency now 5km gets is out of way and gyms are open.
19/12/2020
Double outing including 2 x 2.5km race pieces
20/12/2020
Double outing
21/12/2020
Deadlift: 60/5, 100/5, 120/5, 140/5, 140/4
Superset:
Bench press: 60/5, 70/5, 70/5, 70/5
DB Row: 30/5, 38/5, 38/5, 38/5
24/12/2020
Squats: 60/30, 60/30, 100/5, 120/1 then hip went. Annoying as early sets felt good.
Superset
Cable rows: 75/5, 82.5/5, 90/5, 75/8
Dips: 12, 12, 12, 12
26/12/2020
5 minute cycling warm up then 40 minutes cycling at 217 watts per hour on spinning bike.
27/12/2020
22 minute erg 1:59.7 r18
Hip bothering me on this one.
28/12/2020
80 minutes cycling to Sufferfest video Islaggiatā¦
Did burn out as paced it wrong, but some decent mileage still.
29/12/2020
AM
3 x 20 minutes erg r18 2 minute rest at 1:59.6 split.
PM
Deadlift: 55/5, 85/5, 115/3, 135/3, 115/3
Superset:
Pull Ups: 8, 8, 6, 6
Dips: 16, 16, 12, 8
Rear lateral raises: 10/10, 10/10, 10/10
Really light on deadlifts. Hip was still tight in morning, but got through double session and if anything it feels looser now.
30/12/2020
4 x 1500m 3 minute rest at 1:47.0 split r26.
Faded on last one.
1/1/2021
Happy New Year!
Exhausted today and hip a little sore but got a short session in.
Squats: 60/30, 60/30 60/13, 100/10 (hip ok but not 100% will see how it is in the morning.)
Bench press: 65/3, 70/3, 80/3, 85/3
Cable row: 79/8, 93/5, 100/3
3/1/2020
6 x 1500m r22 with 2 minute rest averaging 1:50.2 split.
4/1/2020
Deadlift: 60/3, 110/3, 140/1, 160/1, 180/1, 190/1
DB Snatch: 20/3, 24/3, 26/3, 26/3
Seated Shoulder Press: 41/5, 58/5, 64/5, 68/4
Much stronger today. No issues with hips today.