june 14, 2015

A. Strict Press @21x2; 5, 4, 3, 5, 4, 3- wave load; rest 3-4 min 55, 65, 75, 60, 70, 80

B1. Suitcase carry 100m/arm x3 sets; rest 45 sec 53# kb

B2. Half TGU- to high hips; 7 reps/arm x3 set; rest 45 sec 35# kb

B3. Pallof Press; 10-12 reps/side x3 sets; rest 45 sec 15# red crossover symmetry band

+

Row 1k @ 2:18 pace

Rest walk 3 min

x5 sets
1 - 4:36.3 - 2:18.1 - 20 s/m
2 - 4:36.7 - 2.18.3 - 20 s/m
3 - 4:36.7 - 2:18.3 - 19 s/m
4 - 4:36.6 - 2:18.3 - 20 s/m
5 - 4:37.5 - 2:18.7 - 19 s/m

june 7, 2015

A. Strict press cluster @ 20X2; 2.2.2 x 3 sets; rest 10 sec btw cluster; rest 3 min 55/70/80 - failed the first rep on the last cluster, put bar down, rested 10 more seconds, got the 2 reps.

B1. Suitcase carry 50m/arm x 3 sets; rest 45 sec 35/53/53
B2. Half TGU- to high hips; 5 reps/arm x 3 set; rest 45 sec 26/35/35
B3. Pallof Press; 8-10 reps/side x 3 sets; rest 45 sec 15# band on the crossover symmetry thing. Can go up next time.

+

Row 5k @ 2:20 pace
1k  2:18.5 21  s/m
2k  2:20.9 20  s/m
3k  2:20.0 21  s/m
4k  2:21.9 20  s/m
5k  2:18.5 22  s/m
Average 500m pace: 2:20.0
Total time: 23.19.8