Press day - Nov 1

AM
Bench, no timer
135 x10/205 x10/225 x8/x8/x6/x6/ 205 x6
Narrow to wider by fingers
9 mins

4 rounds Press triplet, loose timer in .30 on 1.15
Bar dip x6/7/8/5
Cable pulls @195 x10
Press x8-9-8 @ 135/125/115/115
15 mins

PM
row 3k - 13 mins
Stairmaster @ level 7 - 20 mins, HR 140
row 3k - just under 14 mins
50 mins total.

7.5 hours - 2230/0600. 24 hours. 25 + 50 minutes, PE: 7.

Cl Hinge + Cardio - Oct 1

AM
3 Rounds
Hamstring curl x12 @ 125
Extensions x12 @ 180/195/210
45 secs RI
5 mins.

4 rounds
Seated calf x12 @70
Donkeys x12 @ 210
1 min RI
8 mins.

Deads on the platform
4 x10 @ 135/155///
1 min RI
6 mins.

21 mins total.

PM
Row 12 mins (2.6k)
Stair 12 mins @ lvl 4
Row 12 mins (2.6)
... one min calorie row @ 80% (16).
37 mins.

7 hours - 2230/0530. 48 hours. 57 minutes total, PE: 7.

M Bike n' RowRun - Sept 15

Garces 5x to Rattlesnake. Fun little exercise while waiting for Dew to show at SMG - up the Garces loop in 20th gear, then down Union to restart at the SMG traffic light. Then up in 19th gear. Then a loop in 18th, 17th... 16th I couldn't spin up, had to stand up and dance. But I hadn't considered that I could do better than the gearing I'd always been using up that hill. I think I found a good short day Hill workout.
Then we just rode out China grade to Jost to Rattlesnake and back.
33.5 mi, 127 mins. 15.8 mph.

PM
RowRun at BodyX
3 rounds on the C2/treadmill, 1K row/.5 mi run (6/6.6/6.6)
36 mins.

7 + 1 hours - 2300/0620. 24 hours. 161 minutes total, PE: 9.