Fri 08JUL16

AM
A. AB 15 min
Row 15 min
Run 15 min

AB: 45 RPM
Row: 3330m, 2:15.3 pace
Run: complete
+
Thoracic Flow and scap work

PM
A) Power Clean: buidling to a max

315
– Ugly. Pulling high enough but still let the legs flare out. Bad habit from football days.

B)Close-Grip Bench Press: building to a max

315

C)Single Arm Dumbbell Powell Raise @3010 – 8RM/side

30# each arm

D) Row 30/30 x 4 – max meters

1. 188m
2. 180m
3. 176m
4. 171m

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