AD 10 min @Z1
+
AD 30 sec @ 90%
Walk rest 30 sec
x 15
(straight through)
+
AD 5 min @Z1 cool down
Done. Felt good. Nice sesh to clear out the weekend.
PM
A. Tng HPS ladder – 2,3,4,5,6 x 2; rest 3 min between ladders (second ladder heavier)
185, 175, 165, 155, 145
205, 205, 205, 195, 185
Felt snappy on these today.
205 x 4:
185 x 6:
http://www.youtube.com/watch?v=AsdWXGGMPnw
B1. Press; 2,2,2,2; rest 15 sec (start at 195#, inc load per set)
195, 200, 205, 210
Felt strong! 210 was a grind though after all the ring dips
B2. Amrap ring dip in 30 sec x 4; rest 3 min
20, 22, 18, 17
Felt ok.
C. Single Arm DB Row; 6-8/arm x 3; rest 2 min (heavy sets)
85 for all sets. Felt good on the shoulders.
+
3 sets for time:
10 TGU (alternating, mod load)
10 CGBP (unbroken)
10 Cal Row
12:20, 185# on bench & 55# kb
TGU's were cake. Bench press was tough. 2nd set I failed on 9, so I did 3 more. 3rd set was an epic grind but I got it.
B1. Press; 2,2,2,2; rest 15 sec (start at 195#, inc load per set)
195, 200, 205, 210
Felt strong! 210 was a grind though after all the ring dips
B2. Amrap ring dip in 30 sec x 4; rest 3 min
20, 22, 18, 17
Felt ok.
C. Single Arm DB Row; 6-8/arm x 3; rest 2 min (heavy sets)
85 for all sets. Felt good on the shoulders.
+
3 sets for time:
10 TGU (alternating, mod load)
10 CGBP (unbroken)
10 Cal Row
12:20, 185# on bench & 55# kb
TGU's were cake. Bench press was tough. 2nd set I failed on 9, so I did 3 more. 3rd set was an epic grind but I got it.
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