8/14/14

14th
A. CGBP cluster; 2.2.2.2; Rest 20 seconds/Rest 4 minutes; x3 sets

1 - 155#

2 - 175#

3 & 4 - 185# 

B. DB 3 point row @20x1; 4-6/arm x4; Rest 2 minutes

70# - 6

+
8 sets
40 seconds row max effort for meters
3:00 rest
Rest 8 minutes after set 4
- Record max meters
- Video final set
- Log how you warmed up for this

3 x 20 sec AD max effort WU

1 - 214

2 - 215

3 - 213

4 - 214

5 - 211

6 - 217

7 - 214

8 - 216 - Sorry did not video. Remembered half way through and at that point I was definitely not going to repeat... That sucked...

Rest 20 minutes

4 sets
20 seconds hard sprint
10 seconds rest
- Record approximate distance per set

90m x 4 was able to keep distance pretty consistent.