Thursday, October 1, 2015
(11AM) Charlie, Bill, Tom, Mandy, Naige, Darryl, other guy and me
250m Row followed by 3 rounds of 10 banded push-ups (I did not use band), 10 Hollow Rocks. Then 250m Row followed by 2 rounds of 5 push-ups and 5 hollow rocks
Bench Press 5 sets of 3 reps every 3 minutes. Increase weight as needed.
I partnered with Charlie and we warmed up with 45#, 95# and 115#. For sets I did 135#, 145#, 155#, 165# and 175#. We added a sixth burnout set at 95#. I got 21 repetitions.
3 Rounds NFT of 10/10 KB single arm row, 20 Situp med ball toss 10#/6#, 10 dips add weight as able.
For the rows I used 35# on the first set and 44# on the last two sets. For the med ball toss, Charlie and I used the 6# med ball. We tried a few reps with the 10#. It may have been possible, but form would have been sacrificed. I did 1 ring dip and the other 29 were on the parallel bars.