3/21/17

AM
Warmup:
Openers
Landmine Row. Done.
+
A1. Strict Seated DB Press x 8 reps rest 1:30
30#
A2. Bent Over BB Row x -8 reps rest 1:30 x 4 sets 55#, 65# x 3
B1. Wide Grip Weighted Pull-Up x 3 reps rest 1:30 5#, 10#, 15#
B2. Strict Ring Dips x 6 reps rest 1:30 x 3 sets
1 mu, 6 strict dips
C. Reverse Hyper x 10-12 reps rest :90 x 3 sets
2 45s each side

PM
For time:
1000m Row @ 1:53
4 Power Clean & Jerks 155#
750m Row @ 1:50
3 Power Clean & Jerks 155#
500m Row @ 1:48
2 Power Clean & Jerks 155#
250m Row
1 Power Clean & Jerks 155#
*all singles*
Completely forgot to look at the time. Kept pace on 1000 & 750, 500 was 1:50-1:53 and last 250 was 1:50 pace
This was fun