Wednesday 8 Aug 12

Morning:  Arlington

Row 2K

7.29.0 (pr)

Notes:  First 2K test of the "season" and I set a six-second personal record.  Even felt like I had some more juice in the tank.  Needless to say, I'm very happy with this effort.  Splits went 1.51.7 (26); 1.52.5 (26); 1.53.1 (25); and 1.51.7 (26).  Drag factor was 140 with feet at 3.  My goal by SuperFit is sub-7 minutes, which will require splits below 1.45.0.  For me, this would demonstrate a combination of power and conditioning.  Moreover, there's alway a possibility of a rowing event at SuperFit, which makes training on the C2 even more applicable.  

A goal without a plan is just a dream.  So, here's my plan going forward to achieve at sub-7 minute 2K row.  First, I'll continue with my rotation of weekly intervals (8 x 500 meters, 4-5 x 1K, and 7 x 750 meters).  This not only helps with conditioning, but also allows me to learn what it's like to row at faster speeds.  Need to get all 500 meter pieces sub-1.50, 1K pieces sub-3.45, and 750 meter pieces sub-2.45.  Second, I will begin adding a second rowing day each week that focused on developing my aerobic base.  This rotation, it will be a 5K row performed at moderate pace.  These two aspects, coupled with Olympic weightlifting and CFDC, should help me reach my goal.

Afternoon:  DC Weightlifting Club

Snatch turnover 3 x 3 (15# bar)

7 x 1 pausing snatch high-pull/1 pausing snatch @ ~60%

40kg, 40kg, 42.5kg, 45kg, 45kg, 45kg, 45kg

Hang clean high-pulls 4 x 2 @ ~60%

62.5kg

Toes-to-bar 15-15(f)-15(f)

Notes:  Felt awesome tonight.  Even though my legs were a little fatigued from rowing in the morning, my body was loose and I was able to get into good pulling positions.  Nice to know that I can do both in the same day and be okay.  Somewhat disappointed by the toes-to-bar.  Need to keep hammering away on the volume.  Goal is to be able to complete sets of 25 comfortably.