6/21/16

AM
1000m Row @ 2:03-2:04/500m pace
rest/walk 1:30minute x 6 sets
*rest 4 minutes between set 3&4*
3:59, 4:07, 4:08, 4:07, 4:08, 4:06
A1. Noes and Toes HS Hold x :45 Seconds rest 1:15
A2. Strict HSPU x 10 reps rest 2:00 x 5 sets
Done. 

PM
A. Deadlift - 5-5-5-5 rest 3 minutes *start @ 245# and increase as you can*: done, stayed at at 245# for all sets. 

B. KB Front Rack Step Ups (70# KB) 3 x 10 steps (5/side) rest 2 minutes: done 

C. Push Jerk From Pause 4 x 3 reps rest 2 minutes - *build off last week*
(115#, 120, 125, 135)

D. Hip Extensions 3 x 10 reps into :20 seconds Sorenson Hold rest 2:00: done.