12/4/2012 Training

Tuesday - Horizontal Push/Pull + Row Sprints

A1. One Arm DB Rows @ 20X0, 4-6/arm x 5 sets, 1:30 min

6 reps 20#/ 6 reps 25/6 reps 27.5/6 reps 30/5 reps 35

A2. Bench Press @ 20X0, 4-6 reps x 5 sets, 1:30 min

6 reps 65#/6@70/4@75/4@75/4@75

B1. Ring Rows @ 20X0, 10-12 reps x 4 sets, 1:30 min

12/11/9/9

B2. Flat Bench DB Press @ 20X0, 8-10 reps x 4 sets, 1:30 min

10 reps 20/ 10@22.4/ 9@25 / 9@25

C. Row Sprint 1 minute ALL OUT x 3 sets, 3 min b/t sets

244m/238/241

Ring rows are difficult.