5/21/16

This morning was a decent training session... felt really solid on the rowing and the box squats are the heaviest I've squatted in a very long time.

A.

Row

Each set for time:

1 x 1000m (5 minutes rest)

2 x 500m (2 minute rest between)

2 x 250m (1 minute rest between)

-3:17
-1:31
-1:34
-:42.6
-:44.2 ... that 3:17 might be a 1000m PR... I think it is? 

B.

Glute Bridges (95#) – 3 Sets of 10
Rest as needed
Single Leg Barbell Dead-lifts (95#)- 3 sets of 12 (6 each leg)
Rest as needed

-Complete

C.

Box Squats – 3 Sets of 10

-275# Across at 20" 

D.

AMRAP 17 Minutes of: 

10 L-Pull-ups

15 Push-ups

15 C2B Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

-3 Rounds ... kept this on the easier side, just went at about 80% from the start and made sure I didn't tear my hands at all. Solid pump from this workout though. This is a variation of the hero workout 'Weaver.'

E.
20 Minute ROMWOD

-Complete