Tuesday 25/8/15

AM
Row
7x 1km @ 1:46-49/500m pace
Rest 2 mins= time/split
1. 3.31.9 / 1.45.9
2. 3.32.0 / 1.46.0
3. 3.32.0/ 1.46.0
4. 3.32.0/ 1.46.0
5. 3.32.0/ 1.46.0
6. 3.31.9 / 1.45.9
7. 3.32.0 / 1.46.0

PM
A.Bench Press – 5×4.4 Rest 20s/2mins = 102.5/103.5/”/”/”
B.Strict C2B Pullups – 5x AMRAP Rest as needed = 9/8/7/5/6
C.Strict Deficit HSPU @ 31×1 – 5x AMRAP Rest 2mins @ 2” = 5/5/5/4/4
D. Banded Tricep Pressdown – 3×20 Rest 60s
Upper body felt fatigued all session. Couldn’t pinpoint any particularly sore muscles but felt a little empty.

1HR rest

EMOM 21
1 – 15-20 HSPU = 20 UB/ 12+5 / 12+6 / 12+6 / 10+5 / 12+5 / 12+4+1
2 – 15-20 T2B = 12+8 / ” / ” / 12+5+3 / 11+5+2 / 12+6 / 10+5+5
3 – 50 Double under = ub / ub / b / b / ub / b / b
HSPU – nailed the fast kip on these, not resting on the floor like I used to, as soon as head is hitting floor I’m collapsing knees and hips then springing back up.
T2B – always improving.
DU – always need work. trying new technique of allowing heels to kiss floor each landing, might offset calf fatigue and increase stability.

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Tuesday 25/8/15

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