Hit some lactate endurance and threshhold with some airdyne and row sprints. Overall this workout was alot harder, not physically, but more mentally, since I had to rest at certain times, and the times were long. However, by the last few sets, I was feeling the rowing, and the rest times were def needed to fully recover, and stay within the parameters of the workout.

Monday, March 5th, 2012:

AM Session:

Row x 25:00 Minutes @ Zone 1 Work- 5600 Meters

PM Session:

A. Aidryne, 12 seconds @ 100% x 5 sets, rest 3:00 minutes, between 9-10 cals every set

B. Row x 20 seconds @ 100% x 5 sets, rest 3:00 minutes, 113 meter to 116 meters

C. Row x 30 seconds @ 97% x 5 sets, rest 4:00 minutes, 155 meters to 161 meters

Tuesday, March 6th, 2012:

AM Session:

A1. High Bar Back Squat @ 50×1, 4-6 reps x 5 sets, rest 2:00 minutes(5-5-5-5-5)(235 lbs)

A2. Shoulder Press @ 3110, 4-6 reps x 5 sets, rest 2:00 minutes(4-4-4-4-4)(120 lbs)

B1. DB Walking Lunges @ 55 lbs. 10/each leg x 3 sets, rest 1:30

B2. AMRAP Handstand Push-Ups x 3 sets, rest 1:30(3-3-3)

*I am so weak at Handstand Push-Ups right now, it is from the injury in my shoulder, and also my lack of prep for this movement. I was looking back in my records, and my max hspu was almost 20 last year. It is amazing to see the difference in a hurt shoulder, and lack of prep for this movement. Right now it is discerning, but overall something to work on, and also pressing overhead. This is my kryptonite, and one of the things that will hold me back in competition, but overall it is only one of my few weaknesses, and hopefully over the next year we will see some improvement. Also, the work before the HSPU, with pressing overhead, and everything else, really tires me out.*

C. Barbell Russian Step Ups, 3 sets of 12 each leg, rest 1:00 minute each leg, 45-55-65 lbs

PM Session:

Run @ Zone 1 Work @ 25 Minutes

*This felt good, and def feel my running coming back*