DWM Mon 8/17/15

Mon 8/17/15:

AM
Row – 10min general prep
+
Row – 4 x 15sec @ 100% effort; rest 60sec
Rest – 2min
x3 Rounds
These were good, down around 1:22-1:23 the whole way. HR data below.
81715 Intervals
+
Row – 10min @ EN2 (140-160 BPM)
Rest – 30sec
Row – 8min @ EN3 (160-170 BPM)
Rest 30sec
x2 Rounds
These were really good, I was happy to be able to hold a pretty pace throughout without much trouble. I went 2:00-2:05 & 1:52-1:57 on the first go, then 2:05-2:10 & 1:55-2:00 on the second time around. HR data below.
81715 Long Row

PM
EMOM for 18min
Min-1 – 3 Deadlift @ 80% – 365
Min-2 – 3 CG Bench Press @ 75% – 205
Min-3 – 3 Overhead Squats @ 70% – 225
Not a whole lot of trouble here, but I could definitely feel the legs from earlier in the day. Never missed, never struggled, good strength piece. Video below.

+
12min EMOM
Odd – 5 Muscle-ups
Even – 10 GHD Sit-ups
Got them all, no trouble. Video below.

+
Mobility – 20min
Hips, shoulders, couch stretch, ankle mobilization. My mobility has been getting much better lately, all this time is helping a lot. My squat was pretty good before, now it’s getting even better.

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