3x15-20
ghd raises
ghd situps
reverse hypers
weighted ring dips
weighted ring rows
+
ghd raises
ghd situps
reverse hypers
weighted ring dips
weighted ring rows
+
3x30m sled drag, with rope grasped between legs and chest low with flat back-moderate to heavy load no more than 135
+
5x30s row sprint 2:30 rest
5x30s row sprint 2:30 rest
Double tomorrow
GHD Raise - 3x20
ReplyDeleteGHD Situp - 3x20
No RH
Ring Dip - 15,13,7 @15#
Ring Row - 15,12,12 @10#
Prowler Drag - 1x30m @90#, 3x30m @110#
Row-
172m, 525.1 watts
177, 578.1
176, 561.8
168, 493.0
169, 497.4
completed all. no weighted ring dips shoulder is starting to feel better dont want to push it. did regular bar dips felt fine.
ReplyDeletetire drag right at 135
row didnt have it set on watts
1:28.7 1:28.7 1:26.2 1:34.9(fell off rower)1:27.7
959 total meters
felt good to be on the erg.