Monday, May 16, 2011

WEEK 3, Day 11

AM:

A1. 500m Row, easy
A2. General warmup/ROM/Mobility

B. 5 rounds for time of:
15 OHS, 95#
10 Deadhang pullups
400m Run

Time - 20:35

C. SWIM
-1000m CSS, 80% effort - 19:02
-3 x 100m CSS @ 2:00 intervals

D. 10 x 100m sprints @ :15 rest

PM:

A1. ROM
A2. General warmup

B. Bench Press, 1 RM
195

C. Not for time:
20 Bench press @ 80% 1 RM - 155#
100m OH walking lunge, 45# bar
1500m Row

D1. 100 4-ct flutter kicks, 50 straight legged situps
D2. Stretch

Notes:
Tomorrow is a rest day, so I hit it hard today. Everything felt good today. The Dh's pullups were tough due to the OHS's. Good day of training.