Monday 7.15.13

A. Elevated DL with Straps @ 33X1, 3-4 reps x 5 sets, 3 min - on 2-3" block

3" deficit. 195x4, 200x4, 205x3, 205x3, 205x3- I could feel it getting hard to keep my back flat on the 3rd reps at 205, I might have been able to get a 4th rep, but didn't want to risk having a curvy back.

B. Back Squat with 40lb of chains @ 10X1, 2 reps @ 45% RM x 8 sets, 1 min

Complete with 105# barbell

C. GH Raises @ 30X0, 6-8 reps x 3 sets, 1 min

8, 8, 7

D. DB Back Extensions @ 20X2, 8-10 reps x 3 sets, 1 min 

5#x10, 10#x10, 20#x10, 30#x8....I did an extra set bc I started way too light

E. Row Sprint 150m ALL OUT x 8 sets, 2:30 min

Times- 30.0, 29.5, 29.7, 29.7, 29.3, 29.6, 30.0, 30.6

500m pace- 1:40, 1:38.3, 1:39, 1:39, 1:37.6, 1:38.6, 1:40, 1:42