6/7/16

AM
1000m Row @ 80-85% (notate pacing)
rest/walk 1 minute x 3 sets
3:59 (1:59/500m pace)
4:15 (2:07/500m pace)
4:10 (2:05/500m pace)

A1. Noes and Toes HS Hold x :20 Seconds rest :40 Seconds
A2. Strict HSPU x 6 reps rest 1:30 x 5 sets: done

PM
A. Deadlift - 10-8-6-4-2 *building* rest 3 minutes:
200# for 10, 235#-8, 255#-6, 270#-4, couldn't pick up 275# for last set 
B. DBL KB Front Rack Step Ups (35#/hand) 3 x 16 steps (8/side) rested 2 minutes: done 
C. Push Jerk From Pause 3 x 5 reps *light* rest 2 minutes (100#, 105, 115)
D. Glute Ham Raise 3 x 10 reps rest 2 minutes: done