AM
Row 1k @Z1
+
Row 500 m in 1:38
rest walk 2 min
Row 250m @1:35/500m
Rest walk 2 min
x 6
+
AD 5 min cool down
Done. Most sets under 1:38. The 250 was great. It doesn't even start to hurt yet. Feeling really good this morning.
PM
A. RDL @3211; 3-5 x 3; rest as needed (knee tracking, feel good)
225, 255, 275
Wasn't really sure where to start on these. 5 reps per set. Brought the weight down to about 2" off the ground. Watching some vid I'm please with how straight my back stayed. Huge improvement in my mobility.
B. Emom 12 min –
Odd – Tng PC x 5 (205#+, feel this out, more mechanics)
Even – 7 chin ups + AD 10 Cals
205, 205, 210, 215, 225, 235
chinups + A/D done in about :30
Got a little spicy towards the end. Made the rest of training fun.
C. Wtd CTB chin up (2pd) – max effort x 3; rest 90 sec
2pd (3 at chin over bar)
chinups + A/D done in about :30
Got a little spicy towards the end. Made the rest of training fun.
C. Wtd CTB chin up (2pd) – max effort x 3; rest 90 sec
2pd (3 at chin over bar)
3 @ w/ 1.5 pd
3 @ w/ 1.5 pd
I'm not sure if this is normal or not but getting my chin over is no problem.
I could NOT get my chest to the bar with a 2pd. Even with a kip and mixed grip.
+
4 sets @80% -
Unbroken MUp x 5
50 DUs
RC x 3
200m run
14:27
Felt good. MU's and DU's unbroken and smooth. Rope climbs with about 10 sec b/t each rep.
Run was fast enough to shake out the shoulders. Crampy combo.
3 @ w/ 1.5 pd
I'm not sure if this is normal or not but getting my chin over is no problem.
I could NOT get my chest to the bar with a 2pd. Even with a kip and mixed grip.
+
4 sets @80% -
Unbroken MUp x 5
50 DUs
RC x 3
200m run
14:27
Felt good. MU's and DU's unbroken and smooth. Rope climbs with about 10 sec b/t each rep.
Run was fast enough to shake out the shoulders. Crampy combo.
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