Thursday, April 18, 2013

Last 3 days of training!


TUESDAY

AM-

WEDNESDAY

AM-
5 sets of:
(A) Swiss Bar Bench Press X 5-8 reps
(B) 12 ft Legless Rope Climbs X 2 reps

Rest 2-3 minutes.

(A) 150 X 8, 185 X 8, 200 X 7, 220 X 6, 230 X 4+1
(B) Complete


Swiss Bar BPs were a new variation. A lot less stress on the shoulders. Rope climbs started seated from the floor.

then,

Row 20 minutes @ 70-75%
+
10 minutes sled work
-various rows, presses, flyes, etc.


-4616 meters + Complete

2:10 pace for the row. Sled work was a nice finisher. 

TODAY

AM-
-800m TT: 27:47
Be looking for <60 minutes for the mile TT in a couple weeks!



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