Thu 15SEP16

AM
A)AB 45 min @MAP 10 – EASY pace, HR recorded

35-45 rpm very easy.

PM
A1)Half Kneeling Landmine Press: 6-8/arm x 3; rest 1 min

10, 15, 20# (+ bar) all x8

A2)Landmine Row; 6-8/armx 3; rest 1 min

65, 70, 75# (+ bar) all x8

B1)Arnold Press; 6-8 x 5; rest 1 min

30 x8, 30 x8, 35 x8 x3

B2)Single-arm DB Row; 6-8/arm x 5; rest 90 sec

55 x8, 55 x8, 60 x8, 60 x8, 65 x8

C)5 sets:
1 RC – 15′
rest 15 sec
35 weigthed DU
rest 1 min

Completed. Didn’t keep time just watched time for rest. Used the heaviest rope I could find at the gym- wouldn’t say it’s weighted.

D) AB 30 sec @80-85% Aer
rest exactly 10 breaths
x 15

68-70 RPM. Belly breathing.

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