Tuesday 18/8/15

AM
Row
6x 1km @ 1:47-51/500m pace
Rest 2 mins
= time/split/av.hr/max.hr
1. 3.33.9 / 1.46.9 / 144 / 154
2. 3.34.0 / 1.47.0 / 151 / 161
3. 3.33.9 / 1.46.9 / 152 / 167
4. 3.33.9 / 1.46.9 / 155 / 167
5. 3.33.9 / 1.46.9 / 158 / 169
6. 3.34.1 / 1.47.0 / 157 / 170

PM
A.Bench Press – 5×5.5 Rest 20s/2mins = 100/”/”/101/”
B.Strict Supinated Wtd Pullups – 5×4-5 Rest 2 mins = 40×5/41/41×4/40/”
C.Strict Deficit HSPU @ 31×1 – 5×3.3 Rest 20s/2mins @ 2.5” = all sets made JUST!
D. Skull Crushers – 2×20 Rest 90s = 35/”

+

EMOM 16
1 – 15-20 Strict Ring Dips = 18/18/18/17/17/17/17/16 (all very broken, 5’s and less)
2 – 8-10 Ring Row = all 10 (rings at 30inches, feet 25inches behind rings)

Advertisements
Tuesday 18/8/15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s