AM - 2 mile hike on flat ground at Taughhanock Falls.
PM - 30 min on rower for max distance
8,111m. 1:51.9/500m average.
July 8
AM
A. Split Jerk Cluster; 1.1.1x5, rest 10s/2m
195,205,215,215
B1. CGBP; 20-15-10-5, rest 2m
135,155,175,205
B2. Bent Over BB Row; 8-10x4, rest 2m
T-Bar row 75,85,85,85. 2s pause at top. Only had 1 BB so subbed Tbar row with a lighter bar.
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm (full shoulder protraction @top)
Rest 60s b/w sets
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm (full shoulder protraction @top)
Rest 60s b/w sets
8,8,6(2), 5(3), 4(4)
50# DB
PM
Hill run on Ernsberger Rd.
3:46, 3:40, 3:50. To Knapp winery truck entrance. walk down and start next set at 10 mins.
July 7
3 mile hike at Watkins Glen State Park. ~ 800 steps and increase in elevation.
Hill run on Ernsberger Rd.
3:46, 3:40, 3:50. To Knapp winery truck entrance. walk down and start next set at 10 mins.
July 7
3 mile hike at Watkins Glen State Park. ~ 800 steps and increase in elevation.
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