1000m Row @ sub 2:00/500m pace
rest/walk 2:00minute x 4 sets
rest/walk 2:00minute x 4 sets
4:00 (2:00/500m)
4:05 (2:00.7/500m)
4:13 (2:06/500m)
4:09 (2:04.8/500m)
Yikes.
+
5 sets:
20 Second Handstand Hold (on wall)
5 Strict HSPU
8-10 Kipping HSPU
rest 3 minutes
*do this without coming off wall*
5 sets:
20 Second Handstand Hold (on wall)
5 Strict HSPU
8-10 Kipping HSPU
rest 3 minutes
*do this without coming off wall*
Kipping...8 reps first set, 10 for the rest
*90% sure I did 6 sets- lost track so did an extra just incase
PM
A. Deadlift - 3-3-3-3-3 rest 3 minutes *start @ 245# and increase as you can*
245, 250, 260, 270, 280
B. Single db dl 3 x 16 steps (8/side) rest 2 minutes 20# each hand, 25# 2nd & 3rd set
C. Push Jerk From Pause 5 x 2 reps rest 2 minutes - *build off last week*
135#, 140, 145 (failed 2nd), 145, 150
D. Hip Extensions 3 x 12 reps into :25 seconds Sorenson Hold rest 2:00. Done.
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