A. BS @40×1; 6-8×4; Rest 90 seconds
95#x8, 115#x8, 135#x8, 155#x6

B. CGBP @40×1; 10-12×4; Rest 90 seconds
65#x12, 85#x12, 85#x12, 90#x10

C. DB Walking lunges; 20,15,10 steps; Rest 90 seconds – 20 steps, rest 90 seconds, 15 steps, rest 90 seconds, etc. Increase load each set
15#/hand, 25#/hand, 25#/hand
Couldnt increase on the set of 10 as i have the 25# DBs and the
next higher weight I have is 40#. Tried but it was too big of a jump!
D. Row; 500 meters x4 sets; Rest 90 seconds – all sets 80% effort
Ended up rowing 2 min x 4 sets my display kept turning off on me 😦


2 thoughts on “2014-10-22

  1. get some batteries for that rower πŸ˜‰

    Michael Bann Strength and Conditioning Coach OPEX (formerly OPT) 16573 N 92 St #135, Scottsdale, AZ 85260 Office: *480-699-3045*


    • Lol i tried that! Didn’t work. I think it’s the connection between the rower and display. I’ll have to order a new cord or possibly the display. We had it Jimmy rigged with duct tape but thats not working anymore πŸ™‚ ghetto I know but I spent all my money on some new Kettlebells πŸ˜‰


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