21 April 14

2015-Week 1
Monday:
am
A. 500m Row x 8; rest 4 minutes ; wake up body, get ready for the day.
(Damper, s/m)
2:05 (6,21-23), 2:00 (5,22), 2:01 (4,22), 1:59 (6,22), 1:58 (7,22 harder to hold 22 a little), 1:58 (8,21-22), 1:58 (9,23), 1:57 (10,22-23)
BP: I was playing with the damper obviously…what are your recommendations for rowing???
B. :20 HS holds; x 7; rest accordingly. focus on pressing through the floor with everything you have here.
7x:20 Holds with really solid pressing the entire time on the 1:30
pm
10 min treadmill warm up
A. Push Press – 10RM + 90% for 1×10
10@45, 5@95, 5@115, 10@125 (I feel weak today :/, looking forward to some solid weeks)
1×10@115
B. Back Squat – 10RM + 90% for 1×10
10@45, 5@95, 5@135, 10@185
10@165
C. emom x 20
Odd: Strict Pullups ; focus on strength building here; 3-5 reps
Even: 10 burpees
Ended up doing 5 Strict PUs on an assist machine and 5 Burpees EMOM for 20…I should have done more burpees on vacation…
(20,19,18,17,16,15,4@14)
25 Dip on assist machine
(20,20,19,19,18)
50 Back Extensions
Body Blade 2x8x10

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