OPT: Week 30, Day 3

Friday 1-10

TRAINING:
A. PS - build to a 5RM TnG in 12 min
95-125-140-150-160-170
B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
185-205-225-240-250(1)
+
5 sets:
10 bench press
145-155-165-175-185
Row 400 m @ 90%
rest 2:30

Notes:
I should have pushed the BP higher. With the SDLHP and the "UB and increase each set" figured in I wasn't sure where to start and how I wouldend up.