Wednesday 25/11/15

AM
6x
Max Cal in 60s (Very close to max effort but not quite)
Rest 2:00
+
Easy 10 mins
Cal/RPM/HR
1. 25 / 78/80 / 57/63
2. 26 / 79/81 / 61/68
3. 26 / 79/81 / 58/70
4. 26 / 79/81 / 59/72
5. 26 / 79/81 / 60/73
6. 27 / 79/83 / 62/75

PM
A. Deadlift – 5×5 Rest 2 min (All @ 180kg) Rest 2-3 min = all 180 no belt.
B.GHD Glute Ham Raise – 5×10 Rest 90s = 10/10/10/10/9
C.Front Rack Barbell Lunges – 4×20 Rest 60s = 70/70/70/70 – Tough

20′ rest

For time:
Row 500m Max effort = 1.23.3 (PB = 1.22.4)
Rest 2:00
30 Power Clean and Push jerk @ 80kg = 4.14

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Wednesday 25/11/15

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