Heading toward thanksgiving... 60min row?

Today was the 60min row test... something i'd prefer to only have to do once a year i suppose... a lot of mental fortitude as much as anything else...

Sun Nov 6
20min AMRAP
5 MU
250m row
~11 rnds + 50m
- MU were mostly strict L-MU bc of location in basement
- 3/2, 3/1/1, 2/2/1 were the breakdowns of most sets...
+
40min bball
+
A- skull crushers @31x1- 135(3)/ 115(5)/ 85(10)
B- NGIBP- 205(3)/ 215(3)/ 225(4)
C- Bubka work x5min

Mon Nov 7
A- Squat- 255 x20/ 10/ 10, 2min rest bw sets
B- Snatch Balance- 135lb, 3x3
C- Snatch tough 2- 185lb
D- Bulgarian ring dips @31x1- 8/ 7/ 5
E- 2 x40lb KBS x10, 3 sets, 30sec rest

Tues Nov 8
rest

Wed Nov 9
part 1- airdyne
20 sets
30s @ 90%
30s @ 50%
~444 Cal

part 2
4min AMRAP @ 80%
7 KBS 1.5pd
7 burpees
~ 6 rnds + 7
+ (4min rest)
4min AMRAP @ 80%
15 DU
10 t2b
~ 6 rnds + 15
+ (4min rest)
4min AMRAP @ 80%
150m row
10 pushups
~ 6 rnds
+ (4min rest)
4min AMRAP @ 80%
10 stepups (95lb barbell / 18" box)
7 pullups (strict)
~ 5 rnds

part 3
A1- laying French press- 75lb x8, 3sets, 10s
A2- handstand hold x30sec, 3sets, 3min
B1- AMRAP BP 135 @1010- 26/ 23/ 17, 90s
B2- seated high row @41x1- 75(8)/ 87(8)/ 100(5), 90s rest
C- 100 hollow body rocks

Thurs Nov 10
100min run with 20lb vest
~10.6 miles

Friday Nov 11
part 1-
AMRAP in 7min
2 MU
2 DL 335
~12 rounds
+
part 2
A1- RDL 40x1- 225(5) x4 sets, 10sec
A2- Harop curls x10, 4 sets, 15sec
A3- hand release PU- 25 x4 sets, 3min
B1- reverse bb curl @30x1- 95(5) x3, 10sec
B2- supine pullups @30x6- 3 x3, 3min
C- 100 situps, no kip, feet anchored- 4:57

Sat Nov 12
A- 1RM squat- 355 (low bar, 340 high bar (PR))
B- standing triple jump- 28'6"
C- 2500m row- 8:29.5
D- 10 RFT- 10 burp / 10 covp pu- 8:07

Sun Nov 13
for time: 12, 9, 6 with 155lb of:
back squat
overhead squat
push jerk
~6:47
+
A- power snatch 155x2, 3 sets
B- 3 sets: 5 v-outs / 10 bulgarian ring pu

Mon Nov 14
rest

Tues Nov 15
am
A- Squat- 265lb x20/10/5, 2min rest
B- Press- 95lb x20/10/10, 2min rest

pm (90-92%)
3min AMRAP
10 lunges / 10 GHDSU / 15 DU ~ 3+15
2min rest (300m jog)
3min Airdyne
~ 84 Cal
2min rest (300m jog)
3min AMRAP
5 pullups / 10 hrpu / 15 squats ~ 5+5
2min rest (300m jog)
3min Airdyne
~84 Cal
2min rest (300m jog)
3min AMRAP
5 bu / 7 KBS 55lb db ~ 6+1
+
A1- pulldowns- 200(8)/ 225(5)/ 250(3), 15sec
A2- AMRAP bar slides- 6/ 4/ 6, 3min
B- seated high rope row 41x1- 87(5) x3, 90s

Wed Nov 16
rest

Thurs Nov 17
am
for time:
300m row
20 push press (pp) 135
300m row
15 pp 135
300m row
10 pp 135
300m row
5 pp 135
~ 6:32
+
ring dips - bw(15)/ 70(5)/ 105(5)/ 145(2)/ 145(2)
-conditioning all ub... tried to keep transitions quick and row pace even...

pm
4 time: 12/ 9/ 6
185lb squat clean
muscle up
~8:37
+
3min
500m row / AMRAP burpees
~32
+
3 RFT
20 KBS 70lb db
50 du
~4:35
-squat cleans felt like they were easier at this weight than last time i tried them... row was SLOW! [like 1:47] and just kept burpees steady... last couplet all ub... however DBS were SLOW... tried to hit them games 'AJ' standard...

Fri Nov 18
10 RFT
100m swim
15 hand release pushups
20 squats
~27:19
+
skull crushers @41x1- 105(6) x 3sets
-swim felt good... 1000m swim time low 18:00s based on the above once you subtract the time for the other movements... this was encouraging since its been a couple months since i've had a good swim workout... enjoyed the combo...

Sat Nov 19
A1- thruster- 185(5)/ 205(2)/ 205(2), 10s
A2- AMRAP strict COVP- 15/ 15/ 15, 3min
+
3 RFT
25 DU
25 hrpu
60m sprint (10m shuttle x6)
~3:26
+
A1- RDL @41x0- 275(5), 3sets, 15s
A2- NGIBP- 185(8)/ 205(6)/ 215(4), 3min
B- GHD hollow rock hold- 20s x5, 40s rest
-felt like a good day... solid work... happy with the thruster work... trying to transition perceived strength gain from squats into other movements...

Sun Nov 20
am
DL- 455 (not feeling it)
60min row- 15714m

perhaps more to come today yet... conditioning feels good... volume has been slowly increased... however, strength feels like it's barely holding. will need to reassess this for the time being and try to incorporate more strength work, oly tech and skill work... core strength feels improved over a couple months ago...

~gm2