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Russell Grocott

Log

Date Workout Score Ave Comments Action
01/19/20 20:00 4,527m 2:12.5

20 min @ 22 spm

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01/19/20 2:18 462m 2:29.3 View workout
01/15/20 20:00 4,432m 2:15.3

20 min @ 20 spm

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01/14/20 2:45 677m 2:02.0

4 Rounds for time

30 Air Squats
14 Calorie Row
10 Dumbbell Clean & Jerk
10 Kettle bell swings

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01/14/20 14c 0:55.7 2:07.7 View workout
01/13/20 20:06 4,402m 2:17.0

20 min @ 20 spm

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01/10/20 9:11 2,148m 2:08.2

3 x 21 Cal Row
3 x Single Arm Dumbbell Clean & Jerk x 10

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01/08/20 1:19 334m 1:58.4 View workout
01/08/20 5:05 1,098m 2:19.2 View workout
01/07/20 21:09 4,796m 2:12.3

INTENT + INTERVAL ROW

8 x 250m sprints @36spm

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01/05/20 2000m 8:29.2 2:07.3

Commit & Prime 30 minutes

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12/31/19 2000m 8:24.4 2:06.1 View workout
12/31/19 45:00.0 0m

Commit & Pull

3 x 2 min Deadlift (16kg KB)
3 x 2 min Glute Press
3 x 2 min Back Extensions
1 x 2 min Plank
2 x…

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12/30/19 27:21 5,529m 2:28.4

COMMIT + AEROBIC ROW

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12/28/19 5:08 1,186m 2:09.8

Commit & Push
2 x 3 min Air squats
2 x 3 min Row @ 22 spm
2 x 2 min Backwards Lunge
4 x 2 min Good Morning
1 x…

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12/26/19 19:59 4,520m 2:12.6

COMMIT + INTERVAL ROW

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12/25/19 1:22 273m 2:31.0 View workout
12/25/19 4x3:00/2:00r 2,805m 2:08.3 View workout
12/23/19 11:59 2,917m 2:03.3

MEDIUM STROKE RATE LADDERS

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12/18/19 20:00 4,343m 2:18.1

20 minute pyramid 16-25

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12/17/19 v4:00/1:00r...4 2,445m 2:02.6

10KB swings at each interval

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12/16/19 8:26 2,018m 2:05.3

2K @ 8:18

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12/15/19 8:22 2,015m 2:04.6

2000m @8:16

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12/14/19 v21c/1:00r...3 624m 2:09.1

Cals & Kettle Bell - 21, 15, 9

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12/14/19 8:26 2,000m 2:06.7 View workout