Standard warm-up - pull-ups
Lifting (80% 1RM):
3x5 Squats
3x5 Bench Press
5x3 Power Cleans
Workout:
Weighed Pull-Ups 7x3
then...
Tabata Row
*For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed. Goal is 1000+ meters.
Post weights used on lifting & pull-ups and total meters rowed to comments.
Peace-out: Hand Strength Work (Wednesday) + Stretch
Squats=200
ReplyDeleteBench=185
Cleans=165
Pull-ups=10,25,25,35,35,45,45
Rowing= 789 meters
Squats = 270
ReplyDeleteBench = 185
Cleans = 165
Pull-ups = 10,25,25,35(F),20,20
Rowing = 745 meters