June 27

June 27

AM
A: Bench press 3 sets of 5 @ 50-60% Warm Ups sets.  --complete

B: Bench press 5 sets of 5 @80%; rest 3 min b/t sets. +

215,220,220,220,225.  Felt good

5 Rounds - hard effort

10 Bent Over DB Rows - 45#/h
10 Plyo-push ups
10 Alternating DB Hammer Curl - 35#/h

20 Box Jumps - 24"
rest 2 minutes b/t sets

each set took ~1:18.  rested 1:42 and started next set.

PM

Mobility/lower intensity/ Recovery
Row 30 sec. @85% max aerobic power Row 30 sec 50% max aerobic power
X 25
rest 1 minute off rower every 5 minutes

complete 6623m rowed total. ~1:37 for 85% about 2:07 for 50%. Did this as row for 5mins rest 1 x 5 sets.