5/21/13

A1. Weighted Dip - 3,3,3,3,3 (use 80% of heavy single from Thursday 130516); rest 60sec

80

A2. Weighted Pull-up - 3,3,3,3,3 (use 80% of heavy single from Monday 130513); rest 2min

80

B1. CG Bench - 5,5,5,5 (use 75% of heavy single from Tuesday 130514); rest 60sec

225

B2. Pendlay Row - 5,5,5,5 (use 90% of heavy triple from Friday 130517); rest 2min

205

C. GHD Sit-up - 12,12,12

+

Row - 3 x 1000m @ 95-100%; rest 7min actively

R1: 3:14.3 (1:37.2 pace)

R2: 3:19.2 (1:39.6 pace)

R3: 3:24.6 (1:42.3 pace)