190330

Row 30 minutes
7054m, 2:07.5/500m

190331

Row 30 minutes
7063m, 2:07.4/500m

190327

Row 30 minutes
7026m, 2:08.0/500m

190325

Tuesday 190312
Run 5,000 meters

Time: 24:42

190216: 24:29. Ran at Smith Park, 18 degrees and sunny.
180928: 19:52 (PR)
180517: 22:55
160215: 21:17
150730: 21:39
140822: 24:45 (trail run)
140609: 23:39 (trail run)
121004: 22:22
120522: 24:33
120410: 19:53 (PR)
111017: 22:56
110917: 20:24 (PR)
110826: 20:42
101029: 27:30 (trail run active recovery pace)
100527: 21:35
100515: 20:25
100504: 21:04
100422: 23:50 (trail run)
100114: 20:57
091211: 21:52

Warm-up 10 minute row: 2312m, 2:09.7/500m

190324

Sunday 190324
For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

3:39.2
3:38.3
3:34.0

Warm-up 10 minute row: 2335m, 2:08.4/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m

190323

Friday 190322
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.
Time cap: 20 minutes

120 reps.

Warm-up 10 minute row: 2321m, 2:09.2500m
Cool-down 10 minute row: 2171m, 2:18.1/500m

190315

Friday 190315
Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Scaled:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
Men snatch 65 lb., may step over bar on the burpees
Time cap: 12 minutes

Time: 10:20 (3:53, 3:26)

Warm-up 10 minute row: 2406m, 2:04.7/500m
Cool-down 10 minute row: 2210m, 2:15.7/500m

190314

Friday 190308
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Scaled to handstand push-ups with feet on box and bear crawl for handstand walk. Tried doing handstand walk but that just wasn't there.

Time: 17:30. 10 HSPU at 10:00 time cap.

Warm-up 10 minute row: 2406m, 2:04.7/500m
Cool-down 10 minute row: 2231m, 2:14.4/500m

190312

Monday 190311
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups

Then,
Practice L-sits for 10 minutes.

Time: 17:24 (5:07, 6:00, 6:16)
L-sit practice on rings. Accumulated about 3:30 worth of holds in 10 minutes.

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

190310

Hike: 7.4 miles at Mines of Spain in Dubuque. Fun times!

190309

Thursday 190307
Deadlift 5-5-3-3-3-1-1-1-1 reps

I was in the mood for squatting so I did back squats with the same rep scheme:

185-225-235-245-255-265-275-285-295

Warm-up 10 minute row: 2438m, 2:03,9/500m
Cool-down 10 minute row: 2332m, 2:08.6/500m

190308

60 minutes Spin Bike steady resistance level 11.
27.5 miles.

190305

Sunday 190303
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

Subbed 2-pood Russian kettlebell swings for wall-ball shots.

120 reps total, but many falls that I ended up with a negative score.

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2287m, 2:11.1/500m

190304

Row 30 minutes
7126m, 2:06.2/500m

190303

Friday 190301
Open Workout 19.2 (scaled version)

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185 lb.

Stop at 20 minutes.

430 reps. Time: 17:58. Changed own plates.

160306: 430 reps. Time: 19:57. Had to change plates myself, workout permits a partner.

Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2159m, 2:18.9/500m

190301

60 minutes Spin Bike with with hills.
25.3 miles.