4/13-4/14

4/13
A. Broad jump; 2 reps x 8; rest :90
B. Box squat; 3 reps x 8; rest :90 @ 60% 1rm back squat
235lbs for all sets.  Really felt the quads here.
C. Deadlift; 2 reps x 10 @ 55%; rest 1:00 - focus on speed of contraction
245lbs for all sets.  Felt good and fast.
+
500m row @ 2:00/500m
rest 2:00
- each set, increase pace by 2s/500m (58,65,54...) until rpe = 9/10
- rest 8:00 x 2
I got 6 intervals the first time and 4 intervals the second.  I could have done 5 or six the second time but time was a factor.
+
D1. Side lying external hip rotation; 8/side x 3; rest :30
D2. Side lying internal hip rotation; 8/side x 3; rest :30 

 

4/14
A1. Strict press; 6-8 x 4; rest :30
105lbs for all sets.  Good pump with the short rest.  8 reps all sets.
A2. Seated DB arnold press; 8-10 x 4; rest 3:00
30lbs DBs for 10, 9, 9, 9
+
5 rounds for time:
50 double unders
10 burpees
8:49
Calves feel okay, shins are sore from all of the rowing I think.
+
B. Quadruped single arm shoulder flexion lift off; 3/arm x 5; rest :30
C. Prone single arm trap 3 raise; 8-10/arm x 3; rest 1:00 b/w arms