January 10 through 13

Tuesday, January 10, 2016
A
Row Play x 8,000m
1 round
2k @ EN2
2k @ EN1
2k @ EN2-3
1k @ EN1
500 @ EN3
200@ EN1
100 @ 100%
200 @ EN1

Average per row above EN1

2k - 2:11avg
2k - 1:50avg
500m - 1:28avg
100m - 1:11avg 

Felt alright. Back felt a little sticky. I have really been trying to improve my rowing mechanics through this 1,000,000m work. Been doing a lot of research on appropriate damper settings, toe drive versus heel drive, posture, etc. I'm seeing significantly different results between all of them. Everything from a sustainable average to blisters.

B
AB - 30sec Rest - 30sec x10 *increasing effort each repeat to 90% *goal is to get HR ~160 BPM + 30sec AB @ 90% 30sec Rest 30sec Row @ 90% 30sec Rest 30sec Burpees @ 90% x6-8 sets *record HR data here + AB - 10min Progressive cool-down *full inhale / exhale w/ each breath

HR Results by rounds

1) 167 bpm

2) 170 bpm

3) 175 bpm

4) 172 bpm

5) 170 bpm

6) 171 bpm

Yea...this was rough, but fun. Luckily, the bike and rower are my friends. I feel like, with everything we've been doing over the course of the past 2 years, these 2 machines will always be my friends. No matter how fat I get, I seem to be able to maintain some level of tolerance. Don't get me wrong, it has gone down significantly (especially on the rower), but I'm still able to maintain strong pulls and decent average.

Wednesday, January 11, 2016

Rested today. I was feeling pretty beat up from Tuesday, so I took a break today and mobilized my back and posterior chain.

Thursday, January 12, 2016
A
Row Play x 9,000m
1k @ WU
1k @ EN1-2
+
5 rounds w/ 2 min rest
400m @ 30 min TT pace
100m @ EN1
200m @ 2k PR pace
200m @ EN1
100m @ 100%
+
2k @ recovery

100m results
1) 14.7
2) 14.4
3) 14.7
4) 14.7
5) 14.5

I'm not 100% certain, but I'm pretty sure all of these are PR's. There was a series of 100% effort 100m rows we did last year, and all of those were 15's. Midwestern, grass-fed power, haha. 

B
6 min EMOM
1) 1 Ring MU
2) 2 UB Ring MU
3) 3 UB Ring MU

All successful attempts. First time I have successfully hit 3 UB Ring MU in less than 6 minutes.

Friday, January 13, 2016
AM
10min Progressive Cyclical Warm-up 10min Specific Movement Prep + 15sec AB @ 1200W 45sec Rest 15sec Sled Push @ moderate load w/ high turn-over 90sec x6 + 15sec AB @ 1200W 45sec Rest 15sec Row @ 1;25 90sec Rest x6 + 15min Ski / AB / Row - @ EN0 (100-120 BPM) Breath Training - 5min @4181 (4 in / 1 hold / 8 out / 1 hold)

1200W wasn't too much of an issue on either portion. Sled push was an empty sled on a rubber floor...so it was rough. The row was difficult to sustain after the 2nd round and I rested about 3 minutes between each set of 6 rounds...I did so because I felt like I was going to get sick. I got pretty light headed and drained.
The breathing is becoming a little easier. The tempo was rough at first, especially coupled with movement, but it's improving.