Monday 10/19

Monday-
A. 2 False Grip Strict Ring Pull Ups + 3 Ring Muscle Ups + 3 Ring Dips, 1 complex/2 min for 6 sets
B. Power Clean x 1 + Pause Hang Clean x 1 + Front Squat x 3, 5 sets to tough complex, rest 2-3 min **Pause 2 sec in hang position just above knee
C. Dead Lift @ 11X1, 4 x 5 reps, rest 3 min **pause on ground each rep, not TnG
+
Air Bike 10 min cool down

Lunch:
6 sets
Row 1000m @ 1:55/500m
rest 60 sec
**rest 5 min b/w sets 3 & 4


I had some time at lunch so I did some rowing.
3:48/3:48/3:49/3:48/3:48/3:48


A. Done
B. 225/245/265/285 - Not a fan of the pause above the knee. Its had for me to hold it there close to my body.
C.315/365/405/425 - Last set was tough.
D. Done