8/24/16
AM  day 3 back+shoulders hypertrophy on the PHAT program

HSPU 5 on the min for 8 mins- up from 4 per min last week.  Next week 5 per min for 10 mins
A. pendlay rows done light for speed    135x3 x 6 sets
B. band face pull 3 sets of 8-12
C. Seated cable row  180x12 x 3 sets
D. Braced DB rows  30x12 x 3 sets.  Just gonna do DB bent over rows
E. Close Grip pulldowns  100x20, 130x20
F. 1 arm DB shoulder press 35,40,40 x 12.
G. upright tows 55x20, 70x15
H. side lateral raise   15x20# x 3 sets.

Row sprint 95%, 30s, rest 30s x 6.    171m average
rest 4 mins
Row sprint 95%, 30s, rest 30s x 4.   169m average.  This hurt. Next session goal is two blocks of 6 at 170m per.


PM
10 sets
1 mins in bottom of squat
childs pose 15s
wrist stretch 15s
ankle stretch 15s
feel so good after a quick mobility session.