mon 30 july 2012

am- map rowing progressive
5 min row @ bw in watts
+
1 min @ 80%
rest 30s x 8
+
rest 5 min 
+
1 min @ 85%
rest 30s x 6
+
rest 3 min
+
1 min @ 90% 
rest 30s x 4
+
5 min row @ bw in watts

pm- squat + prowler + UB volume work

A1. 4-6 front squat @ 50X0, ; rest 20s
A2. 4-6 back squat @ 50X0; rest 20s
A3. 15 GH raises @ 2020; rest 4 min x 3
B. 50 ring hspu for time- 7 toe thru rings every time you break
D. Prowler heavy and slow 100m @ grinder pace; rest 5 min x3



A1. 225, 275, 305
A2. 225, 275, 305
A3. 12-15 reps-good burn
B. 11:01 ( 10, 9, 8, 6, 5, 5, 5, 2,)
C. huge burn, one break at about 75m on last set for 10s