Tuesday 1/9/15

Row
8x 1km @ 1:46-49/500m pace
Rest 2 mins
= time/split/av.hr/max.hr
1. 3.31.9 / 1.45.9 / 148 / 154
2. 3.32.1 / 1.46.0 / 147 / 160
3. 3.31.9 / 1.45.9 / – / –
4. 3.31.9 / 1.45.9 / 157 / 165
5. 3.31.9 / 1.45.9 / 157 / 167
6. 3.32.1 / 1.46.0 / 158 / 168
7. 3.32.0 / 1.46.0 / 159 / 168
8. 3.31.8 / 1.45.9 / 161 / 169

PM
A.Bench Press – 5×3.3 Rest 20s/2mins = 105/107.5/108.5/”/”
B.Strict Ring Row – 5×6-8 @ 31×1 Tempo Rest 2 mins = feet 30inchin front of rings/”/25inch/”/”
C.Strict Deficit HSPU @ 31×3 – 5x 2.2.2 Rest 20s/2mins @ 2” *Note new tempo = all sets made. (Started turning hands out slightly, seemed to help, saw a lot of the guys at regionals who smashed the strict hspu do this).
D. Skull Crushers – 3×15 Rest 90s = 40/”/”

+
4-5x
10-12 Strict Pullups = 12/12/10/10
Rest 10s
AMRAP Strict Ring Dips = 16/14/11/9
Rest 10s
10-15 Strict T2B = 11/11/10/8.2
Rest 2 mins

Stopped at 4 rounds as T2B were really breaking down and general upper fatigue.

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Tuesday 1/9/15

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