AM
5 sets of 5 min @ moderate pace in circuit below - keep HR paced @ 70%-80%; airdyne 5 min easy b/t sets
10 lunges
10 knees to elbows
10 double unders
10 push ups
PM
A. Push Press - 3 x 3 @ 80%; rest 2 min
B. Chin Ups - 3,2,1; rest 3 min
+
Row Sprints:
20 sec max effort
rest 2:40 x 6
+
.com tester prep work
AM Session:
ReplyDeleteCompleted. Not too much to keep track of here. Just kept movin.
PM Session:
A.) 165, 185, 195
B.) Strict/Weighted/Pronated Grip....70lbs(3)85lbs(2)105lbs(1)
C.) NOt sure what to gauge on these but I got the dial to like 1:21, THE LOWEST I HAVE EVER SEEN IT. Average 500m were all 1:28 and change. Feeling better about being on that rower EVERYDAY.