Friday, 22 November 2013

A. 3x10 front squats (10# heavier than last week), rest 1:00.
     3x10 strict supinated ring rows, rest 1:30.
B. INTERVAL work
       5 rounds, rest 3:00 between rounds.
          5 deadlifts 345#
         15 pull ups
          3 deadlifts 345#
          9 pull ups
          1 deadlift 345#
          3 pull ups
C. AD 5:00 @ 75%
    -1:00 rest-
     row 300m @ 1000m + :20
    -1:00 rest-
     AD 4:00 @ 80%
    -1:00 rest-
     row 300m @ 1000m + :15
    -1:00 rest-
     AD 3:00 @ 85%
    -1:00 rest-
      row 300m @ 1000m + :10
    -1:00 rest-
      AD 2:00 @ 90%
    -1:00 rest-
      row 300m @ 1000m + :05
    -1:00 rest-
      AD 1:00 @ 95%
    -1:00 rest-
      row 300m @ 1000m pace