14.04.2014 - AM Row + PM DE Upper

AM

45 minute Z1 row
9127m, 2:11.4/500m avg

PM

A. 3 bench press @70%, EMOM x9 (3 wide grip, 3 medium grip, 3 close grip)
70kg - CG was the toughest as my triceps are still sore from Thursday

B. 3 x max push ups; 2 minutes rest
37, 21, 14

C. 3 x max strict pull ups; 2 minutes rest
12, 8, 8

D. DB row; 12-10-8; 30s rest btw arms, 90s rest btw sets
27.5, 32, 32 - DB's only got up to 27.5, used a KB for the last 2 sets which made it a little more difficult.

E. 100 band pull aparts
Orange band, alternated overhand and under hand every 25 reps.