Tuesday, July 15, 2014

Wednesday July 16th, 2014

Fitness:

A.
4 sets of:
A1.Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 60 seconds
A2. Russian Step-Ups x 10 reps each leg
Rest 60 seconds

4 sets:
B. Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 60 seconds

B.
5 rounds for time of:
Push-Press x 10 reps
Lateral Jump Overs x 15 reps


Performance:

A. close grip bench press -  build to a max.    Hands 16" apart.

3 sets
B1. close grip bench press @30X1; x 5 reps
rest 60- 90 seconds
B2. pendlay row @20X1; x 5 reps      Pendlay Row
rest 60- 90 seconds

* you may do C and D in either order*

C. Every two minutes for 5-6 sets:
3 HSPU.   sub
7- 10 strict chin-ups.   Vary grips per sets.

D. Row 500m for time

E. mobility, stretch, cool down.

3 comments:

  1. at lake
    A. 245 on Fisher price quality bench. Not ideal
    B1. 205xx5 x 3 sets. fisher price doesn't make good benches.
    B2. 165,185,185. Probably too light.
    C. 500m Row 1:19.9. 1.8s PR. Pretty pumped about this.
    D. HSPU and Chins hopefully later in day.

    ReplyDelete
  2. A. 245 PR
    B1. 205x4, 195x5, 195x5
    B2. 185x5x5
    C. 500m Row 1:24.8, PR but came out way too fast. Want another crack soon
    D. skipped to get to kickball. maybe tomorrow

    ReplyDelete
  3. Subbed a 3.5 mile run today due to time restrictions

    ReplyDelete