2015-02-11

A.  DL 4-6×5, rest 3-4 mins
135#,155#,165#,185#,195#, 205# all 6 reppers

B.  CGBP @40×1 3-5×5, rest 2:00
85#, 95#, 105#, 105#, 115#x4 all 5reps except the last one.

C. Pendlay rows,  6-8×4, rest 2:00
40kgx8, 45×8, 45×8, 50×8

+
2k row for time
8:50.4

First test was 8:59.6
2nd test was 8:58 ish

This all felt good 🙂
Row was tough today although looking back at my previous 2k row times I’ve made progress 😆

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2015-02-04

A. DL; 2-3×5; Rest 4:00
3@100kg, 3@ 100 kg,  3@ 105, 2@ 110kg,  2@ 110kg

B. CGBP @40×1; 4-6×5; Rest 2:00
6@85#, 6@95#, 6@95#, 6@105#, 5@105#

C. Side Plank Clamshells; 8-10/side x4; Rest as needed
Did 10/side
+
30 minute RTW 
3:00 cycle
10 ft bear crawl
7 KBS 40#
10 KB stalls
7/side windmills 25# bottom 15# top
10 goblet squats 25#
7/arm KB snatch
10 ft reverse bear crawl
– didn’t count the rounds just went at it for 30 🙂

All of this felt awesome!
Got a great sweat with the RTW piece,  nothing too stressful.