4/16/13

Monday 130415
Row 1000-2000m @ Z1
+
3 Rounds NOT for time
Muscle-ups 3-5 reps
GHD Sit-ups 8-12 reps
DB SA Overhead Squat 2-3 reps/arm
15#
+
A. Back Squat - 6,6,6,6 @30x1; rest 2min
205, 205, 225, 225

B. Weighted C2B Chin-up (supine grip) - 8,8,8,8 @31x0; rest 90sec
35,35 (6), 26 (4,2,1,1), 26 (4,3,1)

C. DB Step-up - 8,8,8 each leg; rest 15sec between legs/60sec between sets
53 each hand all sets

D. Power Clean - 10 x 3-5 TnG reps @ 65%; on the minute
165 (4 sets of 5, 6 sets of 3)

+
Airdyne 6 x 20sec at 100%; rest 3 minutes (rest 5min between 3 & 4) - record AVG WATT
R1: 756 avg, 24 cal
R2: 665 avg, 20 cal
R3: 729 avg, 19 cal
R4: 625 avg, 17 cal
R5: 652 avg, 18 cal
R6; 723 avg, 20 cal
+
Airdyne 10min @ Z1