3PM
A. Push Press, build to a tough single
B1. HSPU to depth @ 20X0, 2-3 reps x 10 sets, 1 min - increase difficulty where posible
B2. Wtd Wide Grip Pronated Chin-ups @ 30X0, 2-3 reps x 10 sets, 1 min - not 100% effort per set, just tough every set
C1. Kipping Ring Dips, 10 reps x 5 sets, 1 min
C2. Strict Knees to Elbows, 10 reps x 5 sets, 1 min
A. 225. missed 230. My pressing sucks.
B1. 2" all triples.
B2. +50 lbs. first 8 sets x3. last two x 2.
C1. unbroken. Added ~10 lbs of chains around neck for last two sets.
C2. complete
7 PM
10 x 45 sec Row @ 85% effort/45 sec Row @ 50% effort
3875 total meters. first 2 sets ~1:32/500m and 2:15/m. middle sets ~1:35/500m and 2:25/500m. last few sets ~ 1:37/500m and 2:35/500m. Not very consistent rows were all over the place. Not sure if these should be consistent or if some drop off is expected.
My low back and ass got tight. I've heard plenty of people mention this before but it has rarely happened to me. Not much of a warm-up before jumping in so I figure thats what it's from.
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