01-21-15

AM

A. MU practice. 6 doubles, 4 singles... practice push away into 2nd rep no false grip

B1. Wtd. Pull up. 3r x 6. 60 sec rest. 7.5, 10, 12.5, 15, 17.5, 20

B2. Strict Press. 2, 2, 2, 1, 1, 1. 60 sec rest. 80, 80, 81, 81, 85, 86f, 85

C1. Bench Press. 8-10. 90 sec rest. 85, 90, 95, 95, 95

C2. Lean away pull up. AMRAP unbroken. 90 sec rest. 11, 6, 8, 5, 5...  2nd thru 5th sets super slow push away
x3 thought this was supposed to be 6 sets...  John stopped me when i was at 5 and i realized i did too many

PM

250m row @ 97%

3 min rest

x3

49.9s, 51.4s, 51.0s... did my calculations a little wrong here, was thinking 97% of 500m pace vs 250m pace.  although it did feel like i was pulling pretty hard...
+

15 unbroken push press 65#

40 sec row @ 1:40 pace

rest as needed to full recovery

x4
set 1: 1:13 - 20s PP, 1:38.1 avg pace / 203m.. 12 min rest (one of the members snagged me for a few questions); set 2: 19s PP, 1:37.5 avg pace / 205m.. 8 min rest; set 3: 19s PP, 1:38.5 avg pace / 203m.. 10 min rest; set 4: 19s PP, 1:37.6 avg pace / 204m.