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.

15.03.14

A. Push jerk 1-1-1-1; 90s rest - moderate
80, 85, 90, 95

B. EMOM x15 – split jerk x 1 from rack, @70%
91kg. Focused on footwork and a consistent landing position.

C. Single arm DB row; 6-8/arm x 3; rest 60 sec b/t arms
25(8), 27.5(8), 32(8)

For time: (Sub 10 target)
400m run
30 kb swings @24kg
20 burpees
15 pull ups
30 diamond sit ups
15 push ups
400m run

6:39