500 m des/2 min “rec”; 24kg 6 snatch/6 clean/12 swing x 10...rowed once done w strength

5 min run progressive / 5 min row progressive...hard

500 m descending / 1:30 “sr” w 24 kg kB clean/snatch/swing combo of 6 to 14 reps and ~15 sr left

Chill. 500 m / 95# sumo high row / 400 m run / 95# hang clean x 4

Mess of an attempt to 42195...lots of off; running to assist old lady, fueling, etc

Sub 2 min anchor first 30 then in blocks of 10 min pulled high 1:40 to low 1:50s in last 15 sec / last 20 sec / last 30 sec. Last 2:30 mi…

Super row. 1:55 anchor in first 30/used 20 sec/25 sec/30 sec hard in closing 30 min

Sub 2 anchor in first 30...last 10sec hard for 10 min/last 15sec “”/last 7 hard 20sec / last 3 hammer drop

Last 100 of each 500 at 1.40 mid to high post 5 min warm up. Last 10 min 1 min sub 1:50 / 1 min 1:55

Dang...glitched on sync. Great row. Back end of this row included 15 sec at high 1:40s/low 1:50s // 45 sec sub 2 min. Last 30 min followe…

1 min @ 20 sr / 22 / 24 / 26 post 5 min; solid banger!

Last 10 to 15 min 45 sec at high 1:50s / 15 sec high 1:40s. Steady and able.

Steady recovery row...slow build to sub 2 pacing. Could have used some kcals

Some 250 1:45s / 750 1.58s...steady effort

Super aerobic/steady sub 2:00

Amazing what some food onboard can do and a rest day. Super strong this am.

Set for 25K...but butt would not permit; numb. More flat than fired up.

Post 8 min... 250 @ 2:00ish/1:55/1:50/1:45 to 40 min. Good burn.

Recovery row at AF.