Tuesday 21/7/15

AM
Row
5x 1km @ 1:52-55/500m pace, 2-3’R

Time/Split/Av HR/Max HR
1. 3.43.8 / 1.51.9 / 145 / 151
2. 3.43.9 / 1.52.0 / 150 / 156
3. ” / ” / 148 / 156
4. 3.43.8 / 1.51.9 / 148 / 157
5. 3.43.9 / 1.52.0 / 144 / 158

PM
A.Close Grip Bench Press – 5×10 Rest 2 mins = 92.5/95/”/”/90
B.Pendlay Row – 5×10 Rest 2 mins = 80/”/82.5/”/80
C.Strict Deficit HSPU @ 31×1 – 5×5 Rest 90s (you pick deficit – must be UB) = 2inches/1.5/1.25/”/”4+1 failed on last rep!
D. Hammer Curls – 3×10 Rest 60s = 22.5/20/16
+

EMOM 15
1 – 2-3 Wall Walks = all sets 3 UB
2 – 30s OH KB Carry @ 32kg = all sets 150 feet
3 – 15-25 GHD Situps = all sets 25 UB

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Tuesday 21/7/15

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