Saturday, April 28 2012:

1x
40min @ 18-22spm

 

Friday, April 27 2012:

Fuck You Friday @ PD
Squat play
3x deadlift @ 315# + :30 rope smash, three rounds
25m bear crawl + 250m row, three rounds

Thursday, April 26 2012:

4x, stroke seat
3x1000m/7min
spm: 30-33

Okay.

Later:
Front Squat work up to 245#
Front Squat, 5×2 @ 225#

Wednesday, April 25 2012:

2x, stroke seat
5x intervals of anywhere from 5min to 8min, on variable rest
spm: 28

Brutal. Against Washington University Varsity M4+ and LM4+. Tough boats, tough pieces. Excellent practice overall, and a gorgeous morning.

Later:
Track bike
Did several laps at Penrose to get the feel of this—it’s awesome, but I have a lot of technical things to work on. Then I got two flat tires.

Tuesday, April 24 2012:

2x, stroke seat
3x12min/5
spm: 24/26/28

Hard.

Also, low-pull on the erg at 1:14/500m–sustained for 2-3 strokes (I lost count, somehow)

Monday, April 23 2012:

2x, stroke seat
2x20min/5
spm: 22/24

First piece at very high pressure and thus rather unpleasant.

Later:
work up to heavy power clean–maxed at 215#, a new PR by ten pounds…
power clean + jerk, 8×2 @ 165#

I’m assuming my blitz on all-heavy, all-the-time, f- you “overtraining” approach worked out nicely?

Had also done some disorganized, random heavy cleans and a few jerks up until Tuesday (while in San Francisco) last week. Other than that, activity consisted of walking and scrambling over a few rocks.

Saturday, April 14 2012:

Clean+Jerk, 3×2 @ 185#
Front squat 5×1 @ 231#
Deadlift 4×1 @ 340#

 

Friday, April 13 2012:

2x, stroke seat
Race preparation. 4000m, numerous practice starts

Later:
Clean+Jerk, heavy singles up to 203# (missed the jerk at that weight)
12 total lifts

Thursday, April 12 2012:

2x, stroke seat
6000m warm-up
10x1min/1 @ 32-34spm

EXTREMELY foggy today. Disconcerting, but cool.

Wednesday, April 11 2012:

Power clean, 5×2 @ 185# (gradually worked up to this weight. Joints felt too sore to add the jerk)

Tuesday, April 10 2012:

2x, stroke seat
4x(4min + 3min + 2min + 1min)/5
spm: 24/26/28/30

With Wash U. Terrible conditions, strong head wind and bad water.

Monday, April 9 2012:

2x, stroke seat
20min/7 + 20min
spm: 24

Later:
Front squat, 8×3 @ 210#
Shrugs 6×2 @ 365#