January 5, 2015 Conditioning

• Rowing 200m: 1,1 0:34, 0:33, 1
• Hex Farmers: 300*50 300*50

Miserable conditions outside, went for some indoor work instead.  Full 2 seconds off record pace on the 200m rows, not surprising though, I don't really do it often.  

July 1, 2014 Lower Body

• Squats: 315*3 335*3 355*2 370*1
• Front Squats: 275*1 285*1
• Good Mornings: 250*1 275*1
• Dead Bugs: 8, 8
• Rowing: 200m*0:32

Things went well, dead bugs back in, lower abdomen is actually starting to feel better...I seem to heal pretty fast considering I don't really take time off when injured. I wonder if I had just taken a week off at the start if it would have gone away entirely. Same with my shoulder.  Ah well, I made tons of progress because I didn't take time off, so hard to argue with that.  Wanted to try setting a record for rowing, but I was done after all that lower body work.  

April 27, 2014 Conditioning

• Rowing (15 second sprints): 95m (on 6 diff again..ugh. Corrected to 10 on all subsequent attempts), 97, 100, 97, 95
• DB Swings: 100*10 120*10 120*10
• Battling Ropes: 50, 50
• MB Slams: 20*10 r. shoulder
• 31" plyo box jumps: 4, legs exhausted from swings

Raining again.  This went well, used a DB to do swings with since the KBs only go up to like 60 lbs. at my gym.  Right shoulder still a bit hurting, but getting better.

April 13, 2014 Conditioning

• Rowing Sprints (15 seconds): 91m, 93m, 96m (these were at difficulty 5 on the Concept 2 because I forgot to check and make sure it was at 10), 98m, 93m, 98m, 95m, 98m, 98m, 95m

it's raining out so sprinting was not happening. Decided to do some sprinting on the Concept 2 rower instead. Worked out rather well and I was absolutely gassed afterward.  May incorporate these at other times as well...

January 12, 2014 Conditioning

• Rowing: 200*0:31 TIES PR!!
• 31" Seated Box Jumps: 15
• Unilateral kb swings: 56lbs*10

Didn't deadlift friday, wanted to give my hand some time to feel better...The swelling is still there unfortunately, but it's down by about 50%.  Going to give it a few more days and see if that trend continues.  Tied PR on rowing...was exhausted after.  Again, the pulls at the end of each row are huge in tacking on meters to each row. In retrospect probably shouldn't have done the kb swings, conditioning should probably be all lower-body for now. 

January 5, 2013 Conditioning

• Rowing: 250m (untimed) 200*0:32 200*0:31 NEW PR!!
• Battling Ropes: 50

Well then....Just a few weeks ago I was writing that I didn't think I could break 32 any time soon.  I figured I'd be slower here since I'm gaining weight, but actually the extra strength more than made up for that.  At the end of each row I really violently pulled back.  I had the power metrics on the screen pinned to the top on each pull.  I not only got 31, I narrowly missed 30, this was probably about 31.1.  If I was just a tad fresher and hadn't done that first 200 I may have hit it.   Great times!  Finished with some battling ropes.  

Just realized, first PR of the new year!

December 29, 2013 Conditioning

• knee-down mb push 1/2 court sprints: 4 per knee
• rowing: 500*1:40 NEW PR!!
• Rope Slams: 20

17 minutes

PR on rowwing, but wasn't really going all out. I don't have much of a baseline for that distance. 

December 15, 2013 Conditioning

• Rowing: 250*0:43 200*0:33
• Battling Ropes: 40, 40

quick conditioning

November 27, 2013 Conditioning

• Rowing:  500m*1:41  NEW PR!!
• 31.5" Box Jumps: 3
• Rope Slams: 15, 20

Wasn't going all out, was somewhat leisurely. Still set a PR, so that's nice. 

November 24, 2013 Conditioning

• Rowing: 250*0:40 200*0:33 200*0:34

Went mainly to stretch and sauna myself. Been doing about 25 minutes in there per day. Feels great after a workout.  Did this rowing to get my blood pumping. Good stuff!  I don't talk about it much, but after every workout I do about 5 minutes of stretching / foam rolling.  Usually focus on my IT Bands & Quads, and then throw some chest in every now and then to keep it loose. 

November 13, 2013 Conditioning

• Rowing: 200*0:33 NEW PR!! 200*0:32 NEW PR!! 200*0:33
• Battling Ropes: 40, 40

20 minutes

Whoooo!  Wasn't sure if my old record was 34 or 32 seconds, turns out it was 34.  Got the 33 seconds, then really went all out on the 32 second row.  Not sure I can get lower than that.  I was pulling with full force on every single row, there were no hitches, and no pauses when I was fully extended at the end of each pull.  There's no tenths of a second tracker on the C2 rower, it's just whole seconds, and the 32 was barely 32.  Don't know if I'll see 31 any time soon. 

October 20, 2013 Conditioning

• Jump Rope: 30, 25
• Unilateral KB Swings: 28kg*15 28kg*15
• Row: 400m*1:21 NEW PR!!
• Bench Plyo Clap Pushups: 5,5,5
• Battling Rope-Rope Slam S.S.: 35-10, 35-10
• Row: 200*0:38

Good session, shins are a bit splinty still from all the jumping recently, going to lay off it for a bit.  On rowing for some reason I notice my ass muscles get sore, not sure why. My hips aren't tight or anything by the time I get to the rowing, I just get this really uncomfortable feeling in my hips, quads, and glutes when I row really fast.  Did manage to set a PR here though, so yaaay, etc. 

October 13, 2013 Conditioning

• Jump Rope: 35, 50 (2:05)
• Broad Jumps: 8' 7", 9' 0"
• Parallel Battling ropes: 20, 25
• Rowing: 500*1:57, 300*1:00, 200m*0:34 NEW PR!!

So the broad jumping is hurting my knees at this point, I've just done a ton of it lately, and the gym floor even with the turf in the 'cross training' area is still tough to land on several dozen times in the space of a week. Did some parallel battling ropes, where you move your arms out to the side and then sort of clap them together...clap dem ropes.   Finished with some rowing. Broke 100m up into a few bite sized chunks.  I honestly don't know if I can get any better than 34 seconds on the 200m.  That took every ounce I had, and I was pulling violently on every pull.  We'll see. 

October 11, 2013 Upper Body / Heavy

• Incline Bench Press: 225*2 245*2 255*1
• Pullups: 95*2 95*2 95*1
• Standing Press: 155*2 155*2 155*2
• T-Bar Rows: 155*3 165*2 175*1
• Dumbbell Flat: 110*4
• Rowing: 514*1:50

40 minutes

Left wrist sore from jamming it on deficit dl's yesterday.  Otherwise good session.  Did some rowing at the end, no clue why I didn't record my flat 500 time. 

October 1, 2013 Upper Body Heavy

• Bench Press: 225*3 265*3 275*2
• T-Bar Rows: 160*3 160*3 160*3
• Timed Bench Press (3:00): 135*56 
• Landmine Laterals: 70*3 70*2
• 1000m Row: 3:39

Gym is doing the competitions again, and I kept getting lured over, decided after benching & rowing to give it a shot. Fun times.  Can definitely do better on the benching & 1000m row.  It's going through the end of October, so we'll see what I can do. 

September 29, 2013 Conditioning

• Broad Jumps: 8' 5", 8' 4"
• Broad Jumps (turf): 8' 4" 8' 7" 8' 4", 8' 7"
• Row: 750m 2:50
• Battling Ropes: 55, 40

For the competition at my gym the broad jumps are done on the field turf area they have set up for cross training stuff.  Definitely nicer to land on.  Did a practice row, one of the events is a 1000m row, going to see if I can win it.  

September 22, 2013 Conditioning

• Jump Rope: 50, 50 (1:50)
• Broad Jump: 8' 8", 9' 2" NEW PR!!, 8' 9", 8' 11", 8' 10", 8' 10", 8' 11.5", 8' 7", 8' 10", 8' 7"
• 500m Row: 1:49

23 minutes

Good session, brief jump rope then shattered my PR for broad jumps, at the gym anyway.  Highest average I've had by far.   Four months ago every one of these would have been a PR.  So that's good.  Good session overall, finished with a row.  This coming competition at the gym will feature a 1000m row for time, going to build up to 100 over next couple weeks and then hopefully start shaving time. 

September 1, 2013 Conditioning

• Jump Rope: 35, 15, 30 (2:30)
• Broad Jump: 8' 3", 8' 8", 8' 6", 8' 5", 8' 7", 8'6"
• Sled Push & Pull: 90*12 (2:20)
• Rowing: 500m*1:42 NEW PR!!

29 minutes

Broad jumps went well, jumped to sled push & pull after that, then decided to try my hand at doing a 500 of rowing. Turned out well, new PR. Although the caveat there is that I do not do 500 rows very often, I do 100s & 1000s much more often.

August 18, 2013 Conditioning

• Jump Rope: 44, 40, 28 3 minutes
• Broad Jump: 8' 4", 8' 9.5"(!!), 8' 7", 8' 7", 8' 7.5" , 8' 6.5", 8' 7.5", 8' 6", 8' 8.5"
• Rowing: 500m*1:43 (0:35 200m split)
• 1/2 tabata spin bike: 0.51 miles

31 minutes

Went great, warmed up with jump rope...uncorked some really long jumps here, just getting into a good pattern of kicking my legs forward, keeping them tucked, leaning forward, putting it all together. Feels great. Did some rowing since it's been a while, and then did a 1/2 tabata on a spin bike, want to work up to a full one. 

April 14, 2013 Conditioning

• Broad Jumps: 7' 8", 8' 1", 8' 1", 8' 0", 8' 2", 8' 0.5", 8' 1", 8' 1"
• 31" Plyo Box Jumps: 15
• Plyo Bench Clap Pushups: 6, 5
• Jump Rope: 9 minutes (hit 40 twice, 31 once)
• Row: 500m*1:55
• Push-Up Position Plank: 1:00, 1:01

42 minutes

Posterior chain still stiff/sore/drained from leg workout Friday, wasn't expecting much on jumps, which is good because I'd have been disappointed.  Getting better at jump-rope, found a rope I really like at my gym, it's longer than the others, which means I don't smack myself in the head as often with it.   Got to 40 a couple times, and 31 once, as well as several in the high teens and low 20s!   Was going to do a full viking quest on rowing, but was pretty beat and decided to just set a benchmark for 500m, since I didn't have one set already.