Fri 30th

AM - Yoga flow 30mins

4PM -

A1. Trap Bar Hinge DL 5 x 8 - 80,80,90,90,90 - left hadn't was the limiting factor, middle finger is v sore, from rowing but feels like bjj hands
A2. Bench 5 x 8 50,55,55,55,55 (left shoulder felt better as the sets went by)
B1. Pullups 4 x 5
B2. KB 1/2 kneeling shoulder press 4 x 12/12 10,10,12,12kg
B3. Lateral Lunge 4 x 10/10 (bw - knee felt ok doing these) 

7pm

Row 12 x 40 sec (power strokes) 


Thu 29th 

Row 4 x 750m; 4min rest 
1) @ 1:45.9
2) @ 1:44.1
3) @ 1:41.7
4) @ 1:39.0

then 

3 x 1000m; 5min rest on skierg 


Wed 28th 

Noon - JB Workout 

A1. Box Squat 5 x 8 70kg (in socks) 
A2. Chins 5 x 8 
B1. Incline DB Row 5 x 10 15kg dbs
B2. Incline Bench 5 x 12 15kg dbs 
B3. DB Split Squat 5 x 10/10 10kg dbs 
C1. single leg dl row 2 x 12/12 
C2. calf raise 2 x 15

Evening - 
9k Row (trying to keep HR under 160) - 38'57.3