Dec 23

5k row – 20:43

at the 15 minute mark I had rowed 3610m.  That’s a 12m improvement over the previous weeks workout of a 15 minute row.


Dec 19

Warm up 10X
Bar complex C
Hang snatch
Back squat
Good morning
bend row

This is done with one weight – probably just the bar

20 min Amrap
Run 400
Max rep pullup

Dec 9th – 5k TT

So my wife came down with the flu on Friday and I had to miss the race. To not waste 3+ months of training I’m going to the track at lunch to run my “race”. Like to have a witness so this is an invite to anyone. Maybe Dave can draw-up another workout to do at the same time while I’m running.