Nov. 20th

Week 7 / Day 1

A1. Front Squat @30x1, 3-2-2-2, rest 1min
185, 205, 205, 215
A2. Wtd. Supinated Chin-ups @21x0, 3-2-2-1, rest 90sec
55, 70, 85, 105
B. DB Bent Over Rows @20x0, 3-5 reps x 3 sets, rest 1min b/t arms
90(5) x 3 sets
C1. DB External Rotations @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
C2. DB Powell Raises @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
+
3 sets:
500m Row @90% aerobic
- rest 2m30s
1. 1m44.2
2. 1m42.3
3. 1m36.6

Oct. 16th

Week 2 / Day 5

A. Press, build to a max
Got up to 170#'s
B1. DB External Rotations @3010, build to a 8RM
Got up to 20#'s
B2. DB Powell Raises @3010, build to a 8RM
Got up to 20#'s
+
For time:
Row 2000m- avg/500m = 1m44.7
Time: 6m58.7