October 27, 2015

A1. TTB; 17 for time x 4sets; rest 1min 

• Set 1: :54 (10,4,3) + :45 Bent HBH
• Set 2: :59 (7,5,4,1) + :45 Bent HBH
• Set 3: :60 (8,5,4) + :45 Bent HBH
• Set 4: 1:20 (7,5,3,2) + :45 Bent HBH

A2. True Hollow Hold (as much compression as possible); 45 perfect seconds x 4 sets; rest 2min
C. Side Plank on hand (feet on bench with top foot on top and bottom
foot underneath squeezing bench); 20 seconds x5/side; rest 30 seconds bw sides (try bench again, or go to ground) 

• This is impossible - get sharp pain in groin. Did 3 Sets of :20 each side on side plank

D. Seated Straddle Leg Lifts; 15-20 reps x 3 sets; rest 1min bw sets 

• Also impossible. I tried. I really tried. for one set.

+
Row 1k @ 4:30 pace 
rest 45 seconds 
x6sets 
(rest 3min bw sets 3/4) (keep grinding here, this is huge for you!) 

• PURE MISERY - did not make splits you rx'd:( I DID KEEP GRINDING
• Set 1: 4:30.6 (2:17.1 / 2:13.5)
• Set 2: 4:40.6 (2:27.3 / 2:18.3)
• Set 3: 4:41.1 (2:21.4 / 2:19.7)
• Set 4: 4:40.0 (2:20.5 / 2:19.5)
• Set 5: 4:52.9 (2:33.8 / 2:19.1)
• Set 6: 4:42.5 (2:24.0 / 2:18.6)