push press and rowing

First of the posts to my six blogs to track my progress. (That's what my wife asked . . . )

10x2 push press @ 100lbs with 30 seconds rest between sets

then 10 minute rest and

7x200 meter rows

37.1
37
37
37.6
38.3
38.7
37.3

Thems hard . . .

I'm back and my hamstrings hate me.

RDL (romanian deadlift)

5x5 @ 70% of 1rm

I did a little less, ended up at 195 instead of 210 since I hadn't ever done rdl and wanted to see what would happen.

so 155/165/175/185/195

then 5-15 minutes rest then:

7 rds (did 5)

5 clapping pushups
5 db pushpress 60lbs (I did 35lb dbs)
10 1.5 pood kb swings (2 pood was rx'd)

I dropped the rounds since I haven't even worked out in two weeks.

That was unpleasant.

4:57

Birthday Squats

Squats

3x5

w/u 1000 meter row

lateral jumps x 5 (over the parallettes right left back to center)
lateral box jumps x 5 8" 12" right left center (this would be cool to try with a little more height . .

sampson stretch

w/u sets:

125x5
155x3

work sets

175x5
195x5
215x5 (pr)