Fri 09JUN17

AM
A) RTW 45-60 min – OUTSIDE of CF
Play with anything outside or in the water KEY for you during this period of getting back into the rhythm of training!

40 min bike ride

PM – Upper body + Skill
A) Push Press: Every 2 min x 8 sets – 2 reps PP buidling load from 60-70%

Started at 195 and built by 10# each set to finish at 265

B) Close Grip Bench Press @30X0; 8 reps – every 3 min x 4 reps

135, 165, 185, 205
– stayed a little lighter for pec but get alright.

C) Emom 12 min –
min 1 – Strict ring pull up x 4-6
min 2 – strict dip x 4-6

Pull ups all 6 unbroken

Dips I did sets of 4. Pec not 100% yet.

D) 5 sets @consistent effort:
8 strict HSPU
40 DU
Row 250m @consistent effort
rest walk 1:1

1. 1:55
2. 1:47
3. 1:43
4. 1:43
5. 1:43

sHSPU: all UB
Du: all UB
Row: 1:44 pace

E) EASY cool down 15-20 min

Outside in sun AB right now