WHITEBOARD – 7 June 2011
Workload:
10 – 100m Rows
- The rest starts at 90 seconds and reduces 10s after each row (90, 80, 70, 60, 50, 40, 30, 20, 10)
Then:
3 sets of Max deadhang Pull-ups or Inverted Rows
- w/120s rest in-between
- *If you have over 10 pull-ups put 20lb on body for pull-ups
Notes: Sprints to be performed after a proper warm-up. You should be breaking a sweat even before your first row. Pull-ups to be performed with palms facing away. Post your times for the rows & reps for the pull-ups.
Beyul Training 
down to 194.5lbs since softball started. ugh. although that 5 +lbs is probably good for another couple pull-ups and a few seconds on my 400m run.
row :18 – :20
pull-ups w/20#db 11-7-6, no weight 7, kip 20
Row 18-20
PUs w/20# db 10-8-6; no db 7, kip 18, 10
20# Db.. something like 17 6 4
no db 7
kip 26
rows 21-18
20# belt 10, 5, 4
row: 207s
pull-ups (unweighted): 7 + 3 + 2 = 12
row: 18 on each
pull-ups: 4-5-5 20#
400m warmup: 3:59:92 (i believe that is my first sub 4 minute half mile since high school)
10x100m rows
17×9 +18×1 = 171 seconds
Body weight DH Pullups: 5-5-5 15 total
400m run: 4:03:86