Morning Session:
Row 1 K ~ Run for 6 minutes, Incline 2.5
Five rounds of:
25 Pull-ups (assist 16 lbs)
8.75 kg each side (37.5 kg) = 83 pound Push jerk, 7 reps
(32:05) - Pull-ups killed me
Strength:
Squat:
Max. 5 reps - 20 kg (60 kg) = 132 lbs
Bench Press:
5 x 7.5 kg
5 x 8.75 kg
5 x 10 kg
5 x 11.25 kg
3 x 13.75 kg (47.5 kg) = 104 lbs
8 x 10 kg
Pendlay Row:
Max. 5 reps - 8.75 kg (37.5 kg) = 83 pound
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