T Nation

Rowing, Strength and All Round Athleticism

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 Islaggiat…

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.