Monday 7.29.13

A. DL @ 20X0, build to a tough triple

240. yay. 

B. Back Squat with 40lb of chains @ 10X1, 2 reps @ 50% RM x 7 sets, 1 min

Complete with 115# barbell

C. GH Raises @ 30X0, 6-8 reps x 5 sets, 1:30 min

8 each set, with hands on head. 

D. Row Sprint 200m ALL OUT x 6 sets, 3:30 min

Times = 0:40.0, 0:39.9, 0:40.6, 0:40.2, 0:40.4, 0:40.3

Avg 500m pace = 1:40.0, 1:39.7, 1:41.5, 1:40.5, 1:41.0, 1:40.7