Monday 2014.02.24

February 24, 2014

Strength

5 rounds:
6 Squat @ 80%
2:00 row for max distance

540, 520, 515, 520, 530; 70kg.

Didn’t count rower spool after last pull at 2:00 (i.e. distance at exactly 2:00.). Rests ~0:30, 1:00, 2:00, 3:00 between sets. Missed first squat in 3rd set so rested longer. After first set all squats were in singles and doubles more or less. Maybe one triple. Used what I thought was a conservative weight but apparently I am even weaker than I thought. My back still feels unstable.

Evolution

4 rounds:
5 mins rope pull, 95/135
15 push-ups

For rope pull attach rope to a sled and drag it towards you.

15 x 50′ lengths rope pull; 25:00 total.

Buy out
4/6 UB MU

5 UB assisted ring thing muscle-ups.

Evolution 2

Revolver
Push jerk @ 60%

158 @ 40kg.

10, 5, 5 (20)
8, 8, 8 (24)
8, 8, 7 (23)
8, 8, 8 (24)
8, 8, 8 (24)
7, 7, 7 (21)
8, 7, 7 (22)

Squat Sitting — 20:00

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