April 1st, 2017

Row 1k @ 1:50 pace 
rest 1min 
Ski 1k @ 1:57 pace 
rest 1min 
Bike 50 Cals @ 400 watts 
rest 3min 
x2 total sets 
+
A1. Feet elevated back bridge hold; 15 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec


Missed this training. Last minute day trip to Greenville to visit Lindsay's grandmother who is not doing well and is in the hospital. Really like the conditioning piece. Will try to make it up sometime.