6/1/2018 Friday

6/1

A. KB front squat @55x1; 5 reps x 5; rest 2:00 - 16kg/hand - same as last week

35#

B. Rear foot elevated two arm DB RDL; 8-10/leg x 4; rest 1:00 b/w legs

35#

C. Wide stance horizontal banded woodchop; 5/side x 4; rest 1:00 b/w sides

50#-60# Tension
+
Accumulate 3k row
- row @ 1:40/500m the whole time, when effort reaches 9/10, get off and walk around until you are ready to go again

3:18 1,000 meter row @1:38-1:40 pace then 5 minute 30 second rest

1:39 @500 meter row rested @4:00 minutes

1:38 @500 meter row rested @4:00 minutes

1:58 @600 meter row rested @4:00 minutes

1:19 @400 meter row rested @ done
+
D1. 90-90 hip switch; 3/side x 3; rest :30
D2. Quadruped fire hydrant; 3/side x 3; rest :30