W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
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Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

W1: "Fran" & W2: Legs

01/11/12

Workout 1: Fran
21-15-9 reps of each:
Thrusters (95)
Pullups
(5:58) Beat my last time by 1:32 and my best time by 26 seconds.

Workout 2: Legs
Rear Squats (45) 20, (135) 10, (225) 10, (275) 10, (315) 7
Deadlift (135) 10, (225) 10, (275) 10, (315) 7
Leg Press (370) 25, (460) 25, (550) 20, (640) 15, (730) 12
Lunges (80) 20, 20, 20
LF Calf Raise (210) 15, 15, 15, 15