Tuesday 11/8/15

AM
Row
6x 1km @ 1:48-52/500m pace
Rest 2 mins
= time/split/av.hr/max.hr
1. 3.36.9 / 1.48.4 / 151 / 156
2. 3.36.6 / 1.48.3 / 150 / 165
3. 3.36.0 / 1.48.0 / 157 / 165
4. 3.36.1 / 1.48.0 / 159 / 168
5. 3.36.0 / 1.48.0 / 157 / 167
6. 3.36.0 / 1.48.0 / 161 / 168

MD
A.Strict Wtd Ring Dips – 5×6-8 Rest 2 mins = 32×8/”/34×8/”/36×6 PB
B.Strict Wtd Pullups – 5×4 Rest 2 mins = 32/”/34/”/”
C.Strict Deficit HSPU @ 31×1 – 5×5 Rest 2mins (Add deficit) = 2.5inch/”/”/”x4.1/2.5×5
D. Banded Tricep Pushdown – 100 reps for quality

PM
EMOM 21
1 – 5 Muscle Ups = all UB
2 – KB Front Rack Hold 30s @ 24-32kg = all UB
3 – 5 Pendlay Row @ 80kg = swapped for 6 Bench Pulls @80kg to save low back.

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Tuesday 11/8/15

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