June 29 to July 3,2015

July 2
AM
A. FS x 3 - up to 245.  quick, fast, safe.
B. press 135x5, 135x5, 140x4, 135x5, 135x4

+
4 sets
8 DL 225
20 reverse crunch
10 DB snatch - 65#
15 air squats
~ 1:45 per set.  rested 2:15.  Unbroken,fast

PM
Row 2k in 6:58.7
rest 6 mins
Row 2k in 6:58.6
rest 6 mins
Cool down Row 2k in 7:58.

AMRAP (-2) Strict toes to bar  8,8,7,7,6.


July 1

~10 miles walking in the woods

June 30
A.speed bench 155 x 3 x 8 sets.

B1. db bench  60,65,70,70 x 12
B2. lat pulldown

C1. db fly x 12   20,22,25,27
C2. tbar row x 12   90,80,80,80

D1. barbell curl x 12
50,60,60
D2. cgbp x 12
155

E1. hammer curl x12 30lbs
E2. trciep rope pushdown x15  50,50,60

PM
~10 miles of walking in woods

June 29
A. BS  235x5,245x5,255x5,265x5,265x5
B. RDL 135x12, 165x12, 185x12, 185x11, 185x10

C. row sprint 20s rest 60s x 7
121-125m per set

D. hanging ab work