Wednesday 12/11/13

row 500m

deadlift X5
95, 135, 185, 235, 235, 235

Row 3 rds
300m
30 secs rest

.58
1.03
1.07

191

Tuesday 12/10/13

Row 500m

Bench press
135X10, 155X10, 165X5, 175X4, 155X5, 155X5

Run on treadmill

Total 11 minutes
interval up to 10 and incline at 3
4 rds of 1 minute on and 30 sec off
4 rds of 30 sec on and 30 sec off

192

Monday 12/9/13

Row 1k  ~ 4 minutes

Shoulder press X5 @ 95#
5 sets

5 sets of 20 KB sings.
rest one minute between

194

Tuesday 12/3/13

Bench press
135X10, 155X10, 165X8, 175X4

KB snatch
35# X 20
35# X 20
50# X 20
50# X 20

KB swing @ 50#
X20
X20
X20

rest 1 minute between each

194

Monday 12/2/13

Row 500m
rest 1 minute
4 rds

45# KB swing
10 reps for 5 rds

192