Sept 1
BP 135 5/1
BP 170 5/1
BP 170 3/4
VP 6/5
40 second planks between BP
C2 rower 2.6k 12:06
Sept 2
DL 135 5/1
DL 225 3/6
PC FS 135 3/3/3
30 second planks between PC FS
C2 rower 2k 8:56
Sept 3
PC MP 120 3/3/6
FS 160 2/3
FS 160 1/3
HC MP 100 1/5/4
40 second planks between HC MP
C2 rower 2.7k 13:06
Sept 4
DL 135 5/1
DL 230 3/6
PC 140 3/3
45 second planks between PC
Sept 5
BP 135 5/1
BP 170 4/1
BP 170 3/1
BP 165 5/1
BP 165 4/2
VP 6/3
PD 143 5/3
45 second planks between BP
C2 rower 2k 9:15
Sept 7
DL 135 5/1
DL 235 3/5
HC 145 3/3
45 second planks between HC
Sept 8
PC MP 125 2/2/5
FS 135 3/5
HC MP 105 1/5/4
45 second planks between HC MP
C2 rower 2.8k 13:33
Sept 9
DL 135 2/3
DL 240 2/5
PC 135 3/3
50 second planks between PC
C2 rower 2k 8:53
Sept 10
BP 135 5/1
BP 155 5/6
VP 7/2
VP 6/3
50 second planks between BP
C2 rower 3k 14:33
Sept 11
DL 135 5
DL 245 2/5
PC 140 4/3
50 second planks between PC
C2 rower 2k 8:46
Sept 12
PC MP 125 2/2/6
FS 135 4/5
HC MP 110 1/5/4
55 second planks
C2 rower 3.1k 15:06
Sept 13
DL 135 5/1
DL 250 2/5
PC 140 4/4
55 second planks
Sept 14
BP 135 5/1
BP 155 6/6
VP 7/6
55 second planks
C2 rower 2k 9:36
Sept 15
DL 135 5/1
DL 255 2/5
PC 145 3/3
55 second planks
C2 rower 3.2k 15:06
Sept 16
PC MP 130 2/2/4
FS 140 3/5
HC MP 115 1/5/4
60 second planks
Sept 17
DL 135 5/1
DL 260 2/4
PC 145 3/3
C2 rower 2k 8:34 pr by 12 seconds
Sept 19
BP 135 5/1
BP 160 5/5
VP 8/2
VP 7/1
PD 143 5/2
60 second planks
C2 rower 3.3k 15:36
Sept 20
DL 135 5/1
DL 225 3/1
DL 245 2/1
DL 265 2/1
DL 275 1/1
PC 135 4/3
60 second planks between PC
C2 rower 2k 8:27.4 pr
damper set at 8
Sept 21
PC MP 130 2/2/5
FS 140 4/4
HC MP 115 1/5/4
60 second planks
C2 rower 3.5k damper 4 16:08.2
Sept 22
DL 135 5/1
DL 225 4/1
DL 245 4/1
DL 265 3/1
DL 275 2/1
PC 135 4/3
60 second planks between PC sets
C2 rower 3/500 meter intervals with 1 minute rest
1:56 - 2:06 - 2:10 = 2100 meters - damper 5 drag 112
Sept 23
BP 135 5/1
BP 160 6/5
VP 8/3
VP 7/2
60 second planks
C2 rower 3.5k drag 125 15:57.2
Sept 24
DL 135 5/1
DL 225 3/3
RP 295 3/1
RP 315 3/1
Sept 25
PC MP 95 1/5/1
PC MP 110 1/5/1
PC MP 135 2/2/4
FS 145 3/3
HC MP 120 1/5/3
C2 rower 2k drag 132 8:24.9 pr
Sept 26
LDL 210 3/3
RP 315 3/2
C2 rower 4k drag 128 18:11.2
Sept 27
BP 135 5/1
BP 160 6/6
VP 8/4
VP 7/2
60 second planks 6
C2 rower 2k 8:24.1 pr
Sept 28
DL 135 5/1
DL 230 3/3
RP 315 3/1
RP 325 3/1
C2 rower 5k 22:13.0
Sept 29
MP 95 5/1
MP 110 5/1
PC MP 135 2/5
FS 145 3/3
HC MP 120 1/5/3
C2 1.2k 5:31.2
dipping into overtraining
