Strength

Alright, I ended up taking it really easy the last week for various reasons, none of which I feel comfortable posting here.

I ended up doing a couple random workouts though when I was able:

A ladder ERG workout
250m/500m/750m/1000m/750m/500m/250m at 1:45/500 or better resting for equal distance at a "paddle" rate (active recovery), the last 250m "all out."  That last one I was happy to see a 1:27 split.  Apparantly this ladder is the "second easiest" ERG workout you can do...great. 

1RM bench press - only 205 actual lift, I believe I'm capable of 225 if I were to do it today though.

Sat. -Off
Sun -Off

Today I move into a strength phase for the next 3 weeks.  At some point (today) I'm going to have to double up and finish out the last of the test set;
1.Weight Pull Ups
2. Front Squat
3. Sand Bag Get-ups
4. The dreaded 2k row.

This morning, I hit a Tabata Row.  I tried to hold 1:27.0 for 7 rounds (that was the goal anyway), I held the pace for 3 rounds, then fell off dramatically.  I ended up finishing with an average 1:35 or something.  I stopped paying attention after I was done.

Today's workout:
Warm Up:
Push up
Sit up
Ladder 1-5
2x through
Then:
4x2
Snatch - 133
OHS- 166
Bench Press - 202
Deadlift - 315