Wednesday

A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 6 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 6 reps x 3; rest 2 min (first set @ 85lbs and add)
B1. DB Seated OH Press @ 22X2- 6-8 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

A.M.
Row or Air Dyne @ 50% effort for 30 min (CrossFit Clinton)

Row 6316m, 2:20-2:30 pace 

P.M.
A1. Bench Press @ 32X1- 6 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)

3x115# then failed.  3x105#  Stayed at 105# for next two sets with some fails
A2. Barbell Bent Row @ 30X1- 6 reps x 3; rest 2 min (first set @ 85lbs and add)

85#,90#,90#(forgot to add on last set)

B1. DB Seated OH Press @ 22X2- 6-8 reps x 3; rest 10 sec (try 30lbs again)

6 reps on each set.  Most rest than tempo on most and really struggled
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

Since these were fast they felt fine

C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)

12 each arm each set but more rest than tempo and really struggled.
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

12 each arm each set but more rest than tempo and pulling faster than tempo on a lot of them