Monday, 10.25.10
Warm-Up:
-Stretch, PVC Work, Mobility
-10x Good Morning @45# + 20x Double'Under, 3sets
Part.1.
-1k Row + 5x Power Clean, unbroken, touch n' go reps, heavy as possible.
3 sets, rest 2min./sets
1st - 3:45 Row, 175# PC
2nd - 3:47 Row, 175# PC
3rd - 3:50 Row, 175# PC
Rest 10min.
Part.2.
-400m Run + 10x C2B Pullups, unbroken + 5x OHS @135#, unbroken
1st - 2:57
2nd - 3:01
3rd - 2:55
Recovery:
-2.5min. light Row- 113.4 avg.watts, 515m
-3min. Foam Roll
-2min. Stretching
-2.5min. light Row- 137.4 avg.watts, 549m
Everything was unbroken as Rx'd. My 400m loop took around 1:50 each time. It's 3 laps around the back yard, I'm guessing it's a bit more than 400m. The point was to Game the Rows & Runs to take approximately the same amount of time each round & be about 85%. My back was still pretty damn tight from Saturday.
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