7/26/16

AM

Row
750m @ 90-95% effort
rest 6 minutes x 3 sets
2:56 (avg:1:58/500m pace)

2:56(1:57.8/500m pace)

2:55 (1:57.2/500m pace)
+
100 Handstand Wall Runs. Done.
+
5-10 minutes of HS Walk Practice. Done

PM
A. Deadlift - 3 x 5 TNG @ 65-70% rest 2 minutes (220#, tried this barefoot) 

B. Barbell Front Rack Step Ups 3 x 24 steps (12/leg) rest 3 minutes (all @ 75# or higher)

75#, 85#, 95#

C. EMOM x 10 - 4 TNG Push Jerks @ 105#

Done. 

D. Reverse Hyper 3 x 20 Reps @ 50% of 1RM Back Squat rest as needed 140#
+
8 leg-less rope climbs (starting seated) just cause I've never tried before