7/19/17

AM
15 minute Aerobic Warmup (get HR up)
+
5000m Row 21:38 (avg. 2:09/500m pace)

(:50sec faster than TT on 1/12/16)

+
For time:
50 Strict HSPU 4:47 

(2 min & 53 sec improvement from 5/10/16)

PM
A. Every 2:30 x 20 minutes (8 sets)
Deadlift x 1 rep - build to a tough single (not necessarily a Max)

250#, 265, 275, 285, 295, 305, 310, 315 (10# pr from last week)

B. Barbell Front Rack Step Ups 3 x 20 steps (10/side) rest 2 minutes (all at 75#) done 

C. Push Jerk - 3 x 5 TNG reps @ 70% rest 2 minutes (120#, done)

D. Hip Extensions 3 x 20 reps into Max Sorenson Hold rest 3:00 (1:08, :58, :38)