8/8/2018

A1. Strict Wtd C2B Pull-ups; 6 reps x 5 sets; rest 30 seconds 
I used a 25lb KB and that was very difficult

A2. SA Lat Pulldown; 8/arm x 5 sets; rest 2min bw sets 
Done

B1. Ring Dip; 10 reps x 5 sets; rest 1min
UB - UB - 8/2 - UB - 7/3 

B2. DB Chest Fly; 12-15 reps x 5 sets; rest 1min 
Used a 35lb DB

B3. S HSPUs; 10 for time x 5 sets; rest 1min (again, once you fail, go to kipping each set to finish) 
UB - 6/2/2 (2:50) - 6/3/1 (2:30) - 10 kHSPU - 10 kHSPU
I failed the first two attempts at a sHSPU on set 4 and decided to just do kHSPU from then on

B4. Bent Over Reverse Fly; 10 reps x 5 sets; rest 1min 
15lb DB

B5. Front Delt Raise; 15 reps x 5 sets; rest 1min 
15lb DB

3 Sets: 
Row 1000m @ 75% effort 
rest 3min 
Row 500m @ 85% effort 
rest 2min 
Row 250m @ 95% effort 
rest to recovery 
Set 1 - 3:52.1 (1:56.1/500m pace) , 1:48.2, :49 (1:38/500m pace)
Set 2 - 3:52.6 (1:56.3/500m pace), 1:47.9, :49.2 (1:38.4/500m pace)
Set 3 - 3:52.4 (1:56.2/500m pace). 1:48, :48.8 (1:37.6/500m pace)