Warmup
Xtrainer: 10minutes (#4/75+rpm)
Strength stuff
Sumo Pulls(coan style - no belt): warmups, 140(308)x5, 170(374)x5, 190(418)x5
Squats: 100x5x2
Conditioning
Rower HIIT: warmups, 10minutes (20/40): <1.50/500m - a lot <1.40/500m
15minute Circuit - Bar+band Zercherx5, Band rowx5, plyo pushupx5: 12rounds (almost 13)
Notes
Weee, felt bad going in, but the deadlifts went OK. Did a closer, more Coan'esque, sumo pull this week. Squats were not happening after that. I was not feeling good going into the rower, but the performance was up on last week, at least for the first 4 interval, then average after that. Circuts went well, but they were very hard.
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