STRENGTH:
A1. Shoulder Press 8 x 3, 3010 Tempo; rest 1 minute
A2. DB Split Squat (back foot elevated) 8/leg x 3, 3010 Tempo; rest 2 minutes
*Note: A1 and A2 are supersets. Do a set of A1, rest 1 minute, then do a set of A2. Rest 2 minutes and then repeat for 3 total sets. TEMPO is important! Push the weight but make sure you are able to maintain tempo.
EXTRA CREDIT CONDITIONING (ON YOUR OWN):
Row 500m, rest exactly 90 seconds, Row 500m. Record 500m times.
PP@ 65#
Dbl Split Squat w 20# dbls
Extra Credit Rows: 2:07, 2:06
PP @ 65#
Split Squats @ 35#
Row: 1:38/1:44
95,105,105x7f
20’s
1000m row at 2:00/split
how was that post-Murph recovery row?
like a bloody mary to a hangover- thanks
SP: 95#
Split Squat: 90# (45# ea. hand)
2x 500m row: 1:42, 1:42
SP: 89#
Weighted calf raises x 20: 35# /each hand
500m rows: 1:42, 1:40
SP- 55#
Split Squat- 25# dbs
SP: 95#
SS: 26#
Press 85#
Squat 20#
Row 1:56/2:05
Strict presses at 75#, 85#, 85# x 7. Sloppy on the tempo. 25# dumbbells; sloppy on the tempo there too. No row.
SP: 55#
25# db split squat
Lamed out on rowing at 11am Sat make-up. Hate the heat…
250m x2/ 1:03/1:04