100818

Deadlift 3-3-3-3

• 3 @ 60% – 230#
• 3 @ 70% – 270#
• 3 @ 80% – 310#
• 3 @ 60% – 230#

Strict Press 3-3-3-3

• 3 @ 60% – 75#
• 3 @ 70% – 90#
• 3 @ 80% – 100#
• 3 @ 60% – 75#

2000M Row – Time = 8:17

120217

Split Jerk up to 205#

2K Row in 7:38

100417

Annie –

• 50 DU’s
• 50 Sit-ups
• 40 DU’s
• 40 Sit-ups
• 30 DU’s
• 30 Sit-ups
• 20 DU’s
• 20 Sit-ups
• 10 DU’s
• 10 Sit-ups

Time = 7:38

2K Row afterward – 8:16

Sit-ups were extremely difficult after 5 rounds of Barbara yesterday.

011217

2000M Row = 8:06

Approximately 10 minutes of rest.

2000M Row = 8:23

Push Press & 2k Row

Push Press

• 5 reps @ 65% = 95#
• 5 reps @ 65% = 95#
• 3 reps @ 75% = 115#
• 3 reps @ 85% = 130#
• 1 rep @ 95% = 145#

No idea what my current 1RM is, so I based it off of 150#

2000M Row – Time = 8:12

100603 – Press & 2K Row

Press @ various weights & light weights.

Easy 2K Row in 7:55.

100321 – MetCon

10:00 minutes of:  2K Row / 225 Deadlift for Reps

21 Reps.

091130 – Front Squat & MetCon

Front Squat x2×6 @ 205lbs. (± 90% 1RM)

2K Row in 7:22