4/3/2017

A. RDL/Deadlift Combo; 6 reps x 4 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
225lbs, got a nice little blister on one of my fingers after these

B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed (work on neutral pelvis and upright posture) 
used two 24kg kb

C1. Uneven Stance RDL @3131; 6-8/leg x 4 sets; r
est 30sec 
155lbs, used straps
C2. Single Leg Hip Thrust w Back on Bench; 8/leg x 4 sets; rest 30 seconds 
done

D. Back extensions;8-10 reps x 3 sets; rest 120 sec 
done


Assault Bike Sprints 10 Seconds @ 100% effort 
rest 1:50
x5 sets 
Average was around 1530 watts, peaked around 1750


Row 15 Seconds @ 100% effort 
rest 2:15
x5 sets 
average was below 1:24/500m pace, closer to around 1:23/500m pace