Tuesday 15/9/15

AM
Row
8x 1km @ 1:44-47/500m pace
Rest 2 mins
1. 3.28.0 / 1.44.0 / 152 / 163
2. 3.28.0 / 1.44.0 / 161 / 170
3. 3.28.0 / 1.44.0 / 160 / 176
4. 3.27.9 / 1.43.9 / 166 / 176
5. 3.27.9 / 1.43.9 / 169 / 180
6. 3.28.0 / 1.44.0 / 176 / 181
7. 3.28.0 / 1.44.0 / 173 / 179
8. 3.28.0 / 1.44.0 / 169 / 182

PM
A.Bench Press – 5×2.2 Rest 20s/2mins = 115/117.5/”/”/”
B.Supinated Strict Wtd Pullups – 5×3 Rest 2 mins = 43/44/45/”/”
C.Strict Deficit HSPU @ 31×3 – 4x 2-1-2 Rest 2 mins between ladders. (2” Deficit) = all sets made, last one just.
D. Ring HSPU 10 mins – http://gymnasticswod.com/content/roll-handstand-push-progression-pt1
Add in part 2/3 if you want? – Got up to rolling into an inverted position and trying to balance. Also got to straddling the ring straps so in the bottom of a ring HSPU but could not push up out of it (even when using legs). First time actually being in that position though so maybe a bit optimistic.

+
4-5x – did 5 sets
15 C2B = all UB
AMRAP Strict Ring Dips Unbroken = 21/17/10/7/5 – shit these broke down bad.
20 KB Swing @ 32kg = all UB
Rest 90s

This was fuuuuucking horrible. So much grip, arms died a serious death and I was clinging on to the rig and KB for dear life.

Advertisements
Tuesday 15/9/15

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