Sat 26th

Rodrigo Medeiros Seminar

Fri 25th

A. Split Squat 3 x 6/6 @3011; 20kgs

B. Single Leg DL 3 x 5/5; 20kg

C. GHR 3 x 10; 1min rest

D. Shoulder Shocker Series 3 x 10 (15kg, 8kg, band facepulls)

then

Row 3 x 20sec @100%; 3:40rest 117,119,117m
6mins walking recovery
Row 3 x 20sec @100%; 3:40rest 119, 119, 124m*

* read it wrong and was going 90% until the last piece! 

I felt I could row 'more powerfully' when I didn't catch and pull hard straight way but pulled harder when the handles were almost over my knees

Thu 24th

Coached in Andy's for 1.5hours - my wrist was improving but my right elbow flared up again (hurt it getting caught in an armbar last year and it never really healed properly).