7/9/2017

Saturday

A.Split Jerk; 8 reps @ 235# or above; rest as needed 
5/7 at 235, rep 8 was at 225
Split jerks didn't feel good today, warm-up wasn't the best and that surely contributed

3 Rounds: 
Row 2min @ 2:03/500m pace 
50' Waiters Carry/Side w DB
10 HR Push-ups 
10:53
4/3/3 - 6/4 - UB for the push-ups, 70lb DB used for the waiter's carry

Sunday

3 Rounds: 
Ski 2min at 2:25 pace (bikes were being used today, switched to the ski erg)
12 Ring Dips 
8:13
7/5 - 7/5 - 5/4/3 on the ring dips
+
3 Rounds: 
Ski 2min @ easy pace (2:25 pace): 
15 Sec Support Hold 
15 Sec Bottom of Dip Hold
10:00