Wednesday 28/10/15

AM
Row – 7x750m @ 1:45-1:47/500m pace
Rest 2 min
Time / Split / AV HR/Max HR
1. 2.37.4 / 1.44.9 / 148 / 160
2. 2.37.4 / 1.44.9 / 151 / 163
3. 2.37.4 / 1.44.9 / 156 / 166
4. 2.37.4 / 1.44.9 / 157 / 167
5. 2.37.4 / 1.44.9 / 156 / 167
6. 2.37.3 / 1.44.8 / 157 / 169
7. 2.37.3 / 1.44.8 / – / 170

MD
A. Deadlift – 5×5 Rest 2 min (Start at moderate weight, we will add to this every week.) Rest 2-3 min = 160/160/165/165/165 (no belt and not TnG)
B. KB Front Rack Walks – 5x200m(go heavy on these) Rest 90s = 32’s (4 breaks)/ 24s (2 breaks)/”/”/”
C. GHD Glute Ham Raise – 6-7×10 (add weight if easy) Rest 2 min = 10/10/10/8/8/7/6

PM
EMOM 16
1 – 8 TnG Power Snatch @ 60kg = all UB
2 – 15 T2B = Hand torn from MU, had to swith these out for 18 GHDSU.

EMOM 14
1 – 15 Burpee to 6″ reach
2 – 8 GTOH @ 60kg
– Couldn’t do this. Felt very run down. Illness hit me the next day.

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Wednesday 28/10/15

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