Buy In: Three sets of maximum effort unbroken Chest to Bar Pull Ups with 90 seconds rest between sets.
26-12-11
Strength: High Bar Back Squat
5 sets of 3
260
Happy with this effort. It was hard.
Conditioning: Sprint and Recovery Intervals
Run, Row or Airdyne
30 Seconds Sprint/30 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
90 Seconds Sprint/90 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
30 Seconds Sprint/30 Seconds Recover
Row, 500m split averages:
1:42.7
1:43.4
1:51.1
1:49.4 (apparently I was pretty smoked by that 90s)
1:44.8
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