MONDAY 5/12 & TUESDAY 5/13

Mon 5/12:

A. Deadlift: 7 x 3-4 @51X1; rest 4 min
notes-ensure perfect posture thru the slow eccentric.
225, 275, 275, 295, 295, 300, 300, 305. 

B. Rear Foot Elevated BB Split Squats: 5 x 3-5/leg, rest 90 sec b/t legs - add
135, 145, 145, 155, 165. 

C. GHD Raises: 3 x 5-7 @3020, rest 2 min
notes-perfect posture here as well
25, 25, 25 x 7 each

D. Banded Good Mornings: 3 x 10 @3020, rest 1 min
notes-keep ribs down at the top and glutes on
Didn't have a band to do this at Nike gym. Did not do. 

E. Lizard to Long Cossack: 4 x 3/side, RAN

Tue 5/13:am:
50-70 min Z1, your choice <135bpm 
Did not do today. 

pm:
Skill:
• Butterfly Pullup practice
• Box Hand Walk Shifts: http://www.youtube.com/watch?v=gI4DsvaEsQw (see the drill at ~3:40')

Row 10 min @Z1
+

Row 500m @85%/rest 90 sec x 7
1. 1:42
2. 1:39
3. 1:42
4. 1:42
5. 1:41
6. 1:41
7. 1:41

AVG. HR: 150
PEAK HR: 174
MIN. HR: 106
CALS: 465

+
10 min jog cooldown