5:30pm
A
Barbell Box Step Up - 4 x 8 each leg - rest 20s between legs / 2 min between sets
Result: 135 / 155 / 155 / 165
My ass hurts now. Low back felt a little unstable during this.
B
Eccentric Glute Ham Raise - 4 x 6 - rest 90s
I didn't use a partner because I didn't have anyone around. I finagled together half of a GHD with a box, Abmat, and barbell with 285# to counter-balance myself. This were tough.
C1 - 3
I skipped this due to a time crunch. I felt it necessary that the row was the most important part of today so I made sure to do it.
D
10 x 500m row repeats - rest 2 min between - hold between 1:38 - 1:42 avg
Result - 1:39.9 / 1:38.5 / 1:39.3 / 1:39.7 / 1:39.0 / 1:52.8* / 1:40.8 / 1:40.4 / 1:42.0 / 1:42.0
This was really rough for me today. My low back fatigued really fast on every row. On the 1:52.8, it tightened up something terrible and I took an extra 2 minutes rest afterward. I'm bummed I couldn't hold sub 1:40 on all, however, I did the best I could. My posterior was pretty shot, too. That definitely played a role.
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