Wednesday 18/11/15

AM
10×30 cal AD
Rest 90s
* Start to push hard here.
Time / rpm / av hr / max hr
1. 1.25 / 73 / 153 / 160
2. 1.25 / 73 / 152 / 163
3. 1.26 / 73 / 152 / 164
4. 1.25 / 73 / 154 / 167
5. 1.25 / 73 / 157 / 168
6. 1.25 / 73 / 159 / 170
7. 1.26 / 73 / 158 / 171
8. 1.25 / 73 / 155 / 171
9. 1.25 / 73 / 160 / 174
10. 1.24 / 74 / 166 / 174

MD
A. Deadlift – 5×5 Rest 2 min (All @ 175-180kg) Rest 2-3 min = all 177.5 no belt.
B.GHD Hip Extensions – 5×10-12 Rest 2 mins (Add weight) = 20/25/25/25/25×10
C.Barbell Lunges – 3×20 Rest 60s = 62.5 all sets, could go heavier.
+
Row 1km as Buy in = 1:49.0 split
3 Rounds of:
14 T2B = 14/8+6/9+5
7 Power Snatch @ 60kg = UB
14 Bar Face Burpee
= 10:05
Had to break up T2B as abs/grip fatigued from yday.

PM
Every 30s for 12 mins: 2 tempo strict def HSPU @25″ (11X1)

Just about got through the last set. Last time I did this was at the best of british camp, 3 reps with no pause at the bottom so an improvement I think.

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Wednesday 18/11/15

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