T_M's Cross-training adventures

[T_M]

2-12-24 Monday

30 minute row @2:14.9/500m pace
avg rate 20 spm
watts 143
total meters 6,667

CG Bench
95 x 10,10
115 x 10
135 x 10
155 x 8
175 x 6
200 x 5,5
185 x 6,6

 

[T_M]

2-14-24 Wednesday

Row 2K @2:17.9/500m pace 133 watt (warm up)

Row 2K @2:04.7 pace
avg rate 23 spm
188 watts
time 8:19
RPE about 8

Row 1 minute on 1:20 rest x 2
@1:49.6 pace
avg rate 28 spm
265 watts

1K cool down

TB DL from 6" blocks
275 x 10,10,10,10,10

 

[T_M]

2-15-24 Thursday

Airdyne 20 minutes @147 watts average

Front Squat (Clean rack position)
115 x 5,5
145 x 5
165 x 3
195 x 3
215 x 2
235 x 1,1

Sissy squats
BW x 15,15,15

 

[T_M]

Late entries

2-16-24 Friday

Row 5K @2:12.8/500m pace
avg rate 21 spm
watts 149

2-17-24 Saturday

Row 1K warm up

Power clean
135 x 5
155 x 5
175 x 3
185 x 3,3
195 x 3

205 x 1 EMOM x 10

DB Pendlay rows
90 lbs each hand x 6,6,6,6

2-18-24 Sunday

Walk 4 miles

Row 5K @2:15.9/500m
avg rate 20 spm
139 watts

 

[T_M]

2-19-24 Monday

Airdyne 10 minutes @143 watts warm up

Zercher Squats
95 x 10
115 x 10
135 x 5
165 x 5
205 x 3,3,3

CG Bench
115 x 10
135 x 10
165 x 8
185 x 5
205 x 4,4
185 x 8,8

SSB 155 x 10

First time trying Zercher squats. Felt okay, but a little uncomfortable on the forearms.

 

[Spartan Agoge]

2-19-24 Monday

Airdyne 10 minutes @143 watts warm up

Zercher Squats
95 x 10
115 x 10
135 x 5
165 x 5
205 x 3,3,3

CG Bench
115 x 10
135 x 10
165 x 8
185 x 5
205 x 4,4
185 x 8,8

SSB 155 x 10

First time trying Zercher squats. Felt okay, but a little uncomfortable on the forearms.

You could use a barbell pad for zerchers. I don't use it for back or front squats, but I definitely need it when I do heavy zerchers.

 

[ShawnM]

2-19-24 Monday

Airdyne 10 minutes @143 watts warm up

Zercher Squats
95 x 10
115 x 10
135 x 5
165 x 5
205 x 3,3,3

CG Bench
115 x 10
135 x 10
165 x 8
185 x 5
205 x 4,4
185 x 8,8

SSB 155 x 10

First time trying Zercher squats. Felt okay, but a little uncomfortable on the forearms.

I've used a fat bar when available and it does help.

 

[T_M]

2-21-24 Wednesday

Row 7K @2:19.5/500m pace
avg rate 18 spm
watts 129

Airdyne 15 minutes LISS
avg watts 158
max HR 134

Unfortunately, I don't have a fat bar, but I did order a pad from Amazon...gonna try to work Zerchers into my rotation going forward.

 

[T_M]

2-23-24 Thursday

Zercher squats
115 x 5,5,5,5
165 x 5,5
215 x 3,3
245 x 3,3

High bar squat
165 x 10
215 x 6

TB DL (1" deficit) 275 x 5 EMOM x 5

 

[T_M]

Late entries

2-24-25 Saturday

Row 7K @2:17.1/500m pace
avg rate 20 spm
watts 136

Later

Row 5K @2:16.3/500m
avg rate20 spm
watts 138

2-25-24 Sunday

Walk 4 miles

Row 5K @2:14.8/500m
avg rate 20 spm
watts 143

 

[T_M]

2-26-24 Monday

Row 5K @2:16.7/500m pace
avg rate 19 spm
watts 137

SSB squats
155 x 5,5
225 x 5
275 x 3
325 x 2
275 x 5

 

[T_M]

2-27-24 Tuesday

CG Bench
115 x 10,10
135 x 10,10
165 x 6
185 x 6,6,6,6

DB Pendlay rows
90 lbs each hand x 3 EMOM x 15

Airdyne 15 minutes LISS

 

[T_M]

Late entries

Just LISS aerobics the past few days...

2-28-24 Wednesday

Row 5K @127 watts easy

3-2-24 Saturday

Row 5K @122 watts early morning
Row 5K @129 watts late morning
Row 5K @137 watts mid afternoon

3-3-24 Sunday

Row 5K @139 watts mid morning
Afternoon walk about 4 miles

 

[T_M]

3-4-24 Monday

Power cleans
135 x 3,3
155 x 3
175 x 3
185 x 3,3,3,3,3

SSB squats
155 x 5,5,5,5,5,5

TB DL
275 x 10,10

 

[T_M]

3-6-24 Wednesday

Rowing intervals on 2 minutes rest

10 minutes, 18 spm, 128 watts, 2147 meters
10 minutes, 20 spm, 142 watts, 2223 meters
10 minutes, 22 spm, 149 watts, 2257 meters

5 minutes, 26 spm, 194 watts 1233 meters

DB Pendlay rows
90 lbs each hand x 4 EMOM x 10

 

[T_M]

Late entries

3-8-24 Friday

Rowing intervals on 2 minutes rest

10 minutes, 18 spm, 134 watts, 2154 meters
10 minutes, 20 spm, 145 watts, 2237 meters
10 minutes, 22 spm, 156 watts, 2293 meters

3-9-24 Saturday

10 minutes, 18 spm, 134 watts, 2177 meters
10 minutes, 20 spm, 145 watts, 2235 meters

3-10-24 Sunday

5K, 19 spm, 134 watts

CG Bench
115 x 10,10
135 x 10,10
165 x 8,8
185 x 5,5

 

[T_M]

3-11-24 Monday

Warm up: Row 5 minutes, 18 spm, 129 watts 1087 meters

SSB squats
155 x 5
225 x 5,5,5,5,5

Deadlift
185 x 5
255 x 3
305 x 3
355 x 3
405 x 3

fin

 

[T_M]

3-13-24 Wednesday

Row 10 minutes, 18 spm, 120 watts, 2098 meters

3K 20 spm, 138 watts

Short on time tonight.

 

[T_M]

3-14-24 Thursday (Pi day)

SSB squats
155 x 3
225 x 3
275 x 3
305 x 3,3,3
275 x 5

DB Pendlay rows
90 lbs each hand x 5,5,5,5,5

Weekend travel Friday through Sunday so just walking for the rest of the week.

 

[T_M]

3-18-24 Monday

Row 30 minutes
avg rate 19 spm
watts 128
total meters 6,441

Easing back in after a few days off