04.03.2014 - AM Rowing + PM Training

AM

6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4

PM

EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up

A. 3 x max hand release push ups; 1 minute rest
33, 17, 10

B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.

C. 3x12 supinated bent over row
50, 50, 60

250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps

50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.

I Love Sunday Service!!

A. Deadlift, build to a tough single
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.

B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x

B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB

C. Front rack walking lunges, 4/leg x 6 sets - 1:30 rest 

- 60, 70, 80, 90, 100, 105. At Manchester Games i really struggled with front rack lunges at 70kg!!!

A. Deadlift, build to a tough single

B1. Press @ 20X0, 1 rep x 5 sets, 2 min

B2. Weighted Supinated Grip Chin-ups @ 20X0, 1 rep x 5 sets, 2 min

C. Front Rack Barbell Walking Lunges, 4/leg x 6 sets, 1:30 min - heavy