Monday 6.24.13

A. Romanian DL with Straps @ 40X0, 4-6 reps x 5 sets, 3 min - don't touch floor, stop 2-3" off floor

165x6, 170x6, 175x6, 185x4, 185x4

B. Back Squat with 40-60lb of chains @ 10X1, 2 reps @ 40% RM x 8 sets, 1 min

40#s of chains plus 85# barbell. Complete, these felt good

C. GH Raises @ 30X0, 8-10 reps x 3 sets, 2 min

10, 10, 8

D. Row Sprint 100m ALL OUT x 10 sets, 2 min

Times (sec): 20.2, 19.7, 19.6, 19.4, 19.4, 19.5, 19.6, 19.6, 19.5, 19.5

Avg 500m pace: 1.41, 1:38.5, 1:38, 1:37, 1:37, 1:37.5, 1:38, 1:38, 1:37.5, 1:37.5