AM
Row
6x 1km @ 1:51-53/500m pace
Rest 2 mins = Split/Av HR/Max HR
1. 1.51.0 / 147 / 150
2. 1.51.0 / 148 / 150
3. 1.51.0 / 150 / 152
4. 1.50.9 / 152 / 154
5. 1.50.9 / 152 / 156
6. 1.50.9 / 152 / 158
MD
A.Close Grip Bench Press – 5×10 Rest 2 mins (Add from last week) = 92.5/”/95/95×8/91×10
B.Strict C2B Pullups – 5x AMRAP.AMRAP Rest 30s/2 mins = 7.3/7.2/6.3/5.3/5.3
C.Strict Deficit HSPU @ 31×1 – 5×3.3 Rest 20s/2mins (Use last weeks deficit or slightly more) = 2 inch deficit all sets. Just made last rep so good deficit selection I think.
D. Skull Crushers – 4×15 Rest 90s = 20/22.5/22.5/25
E – Wtd s.leg calf raise 5×10 – 4kg/”/4×9/2/BWx9
PM
EMOM 20
1 – 30s HS Hold (Against wall if needed, or freestanding) = reached 30″ all sets, all broken, longest 26″.
2 – 2-3 Muscle Ups + 5-8 Ring Dips = all sets 3+8
3 – Hold 45s FLR on Rings = all sets UB (tough)
4 – 50 Double Under = all sets broken.
*This will get cheeky, if you break down then just hold FLR/HS for less.
Found the FLR very challenging on this. Midline was really fatiguing which then carried over to the HS hold. Happy to get 30″ on this all the way through though. MU + Ring dip got tough near the end.
shorunke 