Monday, January 6, 2014

1.3.13

5/3/1 C14W3 
Bench: 5-3-1+
250-285-315 (x5, 5RM PR) 

5x10 @60% = 200

Pull ups: 5x5 +50#
Dips: 5x5+45#

DB Rows: 3x10 @80# 
supersetted with DB curls: 10-8-7 @40#

Rowing Intervals 1min on / 1 min off
279-285-277-277-290
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