Thursday June 26, 2014

A. Push Jerk @ 70%, 3 reps x 5 sets, on the minute, every minute x 5 minutes.
     - 175#
B1. Pendalay Barbell Bent Over Row @ 30x0, 4-6 reps x 3 sets, rest 1:30 between sets.
     - 175#
B2. Back Extensions Drop Set Cluster @ 32x1, 6.6.6 x 3 sets, rest 1:30 between sets.
     - 30, 25, 15
C. 4 Sets of the following @ Aerobic Effort:
Row 500 Meters
Run 400 Meters
Rest 90 seconds between sets
Keep this consistent, do not go crazy on this, stay consistent

     - First set ~ 3:20

     - Second and Third sets ~ 3:30

     - Fourth set ~ 3:20