Oct 1
DL 135 5/1
DL 235 3/3
PC 145 3/3
60 second planks 3
C2 rower 3/500 meter sprints 1 minute rest
1:56, 2:01, 2:02
2100 meters
Oct 3
BP 135 5/1
BP 165 5/5
VP 8/5
60 second planks 5
c2 rower 3.5k 15:33.3
500 split 2:13.3
drag 120
Oct 4
DL 135 5/1
DL 225 4/3
PC 145 3/4
60 second planks 4
C2 rower 2k 8:14.8 pr by 9.3
500 split 2:03.7
Oct 5
MP 95 5/1
MP 110 5/1
PC MP 135 3/4
FS 150 3/3
HC MP 120 1/5/3
60 second planks 3
C2 rower 4k 18:17.6
500 split 2:17.2
Oct 7
DL 135 5/2
DL 225 5/3
PC 145 3/5
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
1:55.5 - 2:02.4 - 2:03.7
Oct 8
BP 135 5/1
BP 165 6/5
VP 9/1
VP 8/4
60 second planks 5
Oct 10
DL 135 5/2
DL 230 3/3
PC 150 3/3
60 second planks 3
C2 rower 2k 8:10.9 pr
500 split 2:02.7
Oct 11
MP 95 5/1
MP 105 5/1
PC MP 135 3/5
FS 150 4/3
HC MP 120 1/6/3
60 second planks 3
C2 rower 1.5k
2:21.7 split
October 13
DL 135 5/2
DL 230 4/3
PC 150 3/4
60 second planks 4
C2 rower 3.5k 15:29.6
500 split 2:12.8
Oct 14
BP 135 5/1
BP 165 7/5
VP 9/2
VP 8/3
60 second planks 5
Oct 15
DL 135 5/2
DL 230 5/3
PC 150 3/5
60 second planks 5
C2 rower 2/500 meter intervals
1 minute rest
1:54.9, 2:05.0
Oct 17
MP 100 5/1
MP 110 5/1
PC MP 140 2/4
FS 150 5/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 16:16.9
500 split 2:19.5
Oct 19
DL 135 5/2
DL 235 3/3
PC 155 3/3
60 second planks 3
C2 rower 2k 8:14.4
500 split 2:03.6
Oct 20
BP 135 5/1
BP 170 5/5
VP 9/3
VP 8/2
60 second planks 5
Oct 21
DL 135 5/2
DL 235 4/3
PC 155 3/4
60 second planks 4
C2 rower 4k 18:13.9
500 split 2:16.7
Oct 22
C2 rower 5k 22:04.6 pr
500 split 2:12.4
Oct 24
MP 100 5/1
MP 110 5/1
PC MP 140 2/5
FS 155 3/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 15:38.4
500 split 2:14.0
Oct 29
DL 135 5/2
DL 235 5/3
PC 155 3/5
60 second planks 5
C2 rower 3.5k 16:01.8
500 split 2:17.4
Oct 30
BP 135 5/1
BP 170 6/5
VP 9/4
VP 8/1
60 second planks 5
Oct 31
DL 135 5/2
DL 240 3/3
PC 160 3/3
60 second planks 3
C2 rower 3/500 meter intervals 1 minute rest
2:01.1
2:01.1
2:01.6
