Tuesday 8/12/15

AM
A. Strict Deficit HSPU – 6x Max Reps Rest 2-3 mins – did these at 2.5 inches = 10/9/8/8/7/7
B1.Bent Over BB Row – 5×20 Unbroken Rest 20s = 52.5 all sets
B2. Bench Press – 5×15-20 Rest 30s = all sets 20 reps @50/55/55/57.5/57.5
B3. GHDSU – 5×25 Rest 90s = all UB

MD

A – HS Walk Max Distance (might be fatigue in shoulders but there will be later in the week too) – had to do this around a 56x12ft loop as there isn’t a straight long enough. = 120ft

B – 2km Row TT = 6.34.6 (1.38.7) HR = 179/188
Could definitely go faster here, lacked confidence holding a lower splits as I thought upper body would blow up from yesterday. Splits each 500 =
1.40.5
1.41.8
1.39.2
1.33.2

AMRAP 20
Row 500m
50 DU
Ski Erg 500m
50 Double Under
* Push at 85% here = 4 rds, HR = 166/178
Did this with J and shared the ski erg so added in the extra set of DU to account for transition time.

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Tuesday 8/12/15

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