A. Tall kneeling DB press w/ hip extended against banded tension; 6-8 x 4; rest 2:00
7.5kgx 8rep; 10kg x8rep; 12.5kg x 8rep (this was a nice weight for the reps but i tried a little more); 15kg x 8rep x 4set (this was the highest weight maintaining good form... consider this my 8rm)
+
B. Rear foot elevated on bench DB RDL; 6-8/leg x 3; rest 1:00 b/w legs
7.5kg x10/leg; 10kg x8/leg; 12.5kg x 8/leg x 3set (nice weight for the exercise, could do more weight, but felt a good stimulus with 12.5kg)
+
For time:
2k row
1 mile run
50 burpees
25 power cleans (45kg)
Initial guess: 8' row + 8' run + 4' burpee + 2' Power cleans = TOTAL of 22'
Did:
2k row in 7'23''
1mile run (4x400m) in 9'07''
50 burpee in 4'06'' (did 25 reps at an even pace, then rested some seconds and did another set of 25 rep)
25 P Clean (45kg) in 2'22 (did in sets of 5)
TOTAL: 22'58''
I think that it wasn't bad... The 2k row was 'fast' but didn't drained me (My current PR is at 7'10). The last 400m run i had to slow down a bit.
Slept SUPER well
Felt ok :) but my bowel is still a little crazy from the stress :P
No comments:
Post a Comment