SATURDAY, 04.23.11: TEMPO 85-95%
CFE Strength & Conditioning Rest Day
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Post Times To Comments.
Bike on trainer.
1. 34:28, 17.41 mph
2. 32:47, 18.30 mph
Total: 1:07:16, 17.84 mph
Did hills on the trainer. So much better than the steady heavy tension last time. Absolutely must have built-in mini rest periods.
Saturday, April 30, 2011
Friday, April 29, 2011
110429
Saturday 110108
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Post time to comments.
Subbed 60 second plank for toes to bar because of hip issue. Tweaked my hip on the sixth rep of of box jumps on the second round, so I called it there.
Time: 12:44
Warm-up:
5 minute row
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Post time to comments.
Subbed 60 second plank for toes to bar because of hip issue. Tweaked my hip on the sixth rep of of box jumps on the second round, so I called it there.
Time: 12:44
Warm-up:
5 minute row
Thursday, April 28, 2011
110428
FRIDAY, 04.22.11: LONG INTERVALS
3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
“Best Pace Possible”
Post Times To Comments.
Bike on trainer. 3x10miles repeats
1. 32:27, 18.48 mph
2. 33:04, 18.15 mph
3. 21:56 (6 miles), 16.41 mph
Went out too fast, wheels came off. That's the third straight day in a row I've done this and I paid for it hard this time. I was hurting pretty bad and it was getting late so I did no finish the last round.
3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
“Best Pace Possible”
Post Times To Comments.
Bike on trainer. 3x10miles repeats
1. 32:27, 18.48 mph
2. 33:04, 18.15 mph
3. 21:56 (6 miles), 16.41 mph
Went out too fast, wheels came off. That's the third straight day in a row I've done this and I paid for it hard this time. I was hurting pretty bad and it was getting late so I did no finish the last round.
110428
FRIDAY, 04.29.11: DAILY WOD
Complete 2 rounds:
Max Rep Push Ups in 2 minutes
Rest 2 minutes
Max Rep Strict Chin Ups in 2 minutes
Rest 2 minutes
Max Calories Row in 2 minutes
Rest 2 minutes
Post total number to comments.
CrossFit Games-style push-ups:
1. 52/23/43
2. 48/17/41
Total: 224
Warm-up: 5 minute row
This is a CrossFit Football WOD. Looked like fun so I gave it a go.
Complete 2 rounds:
Max Rep Push Ups in 2 minutes
Rest 2 minutes
Max Rep Strict Chin Ups in 2 minutes
Rest 2 minutes
Max Calories Row in 2 minutes
Rest 2 minutes
Post total number to comments.
CrossFit Games-style push-ups:
1. 52/23/43
2. 48/17/41
Total: 224
Warm-up: 5 minute row
This is a CrossFit Football WOD. Looked like fun so I gave it a go.
Wednesday, April 27, 2011
110427
WEDNESDAY, 04.20.11: TOSH
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Bike on trainer:
1/2 mile + 1 mile + 2 mile
1. 1:10, 2:33, 5:35
2. 1:09, 2:57, 6:06
3. 1:16, 2:47, 5:48
Total: 29:39, 21.25 mph avg.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Last time (110302):
1. 1:20, 2:40, 5:31
2. 1:15, 2:42, 5:27
3. 1:16, 2:43, 5:36
Total: 28:30, 22.1 mph avg.
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Bike on trainer:
1/2 mile + 1 mile + 2 mile
1. 1:10, 2:33, 5:35
2. 1:09, 2:57, 6:06
3. 1:16, 2:47, 5:48
Total: 29:39, 21.25 mph avg.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Last time (110302):
1. 1:20, 2:40, 5:31
2. 1:15, 2:42, 5:27
3. 1:16, 2:43, 5:36
Total: 28:30, 22.1 mph avg.
Tuesday, April 26, 2011
110426
FRIDAY 110422
Row 2K
Post time to comments.
Compare to 080721.
1. 1:43.4
2. 1:46.2
3. 1.51.8
4. 1:55.1
Total: 7:16.6, 1:49.1/500m
Tried to keep a 1:45 pace to come in under 7:00. That clearly didn't happen.
Last time (101223): 7:15.8, 1:48.9/500m
Warm-up: 5 minute row
Row 2K
Post time to comments.
Compare to 080721.
1. 1:43.4
2. 1:46.2
3. 1.51.8
4. 1:55.1
Total: 7:16.6, 1:49.1/500m
Tried to keep a 1:45 pace to come in under 7:00. That clearly didn't happen.
Last time (101223): 7:15.8, 1:48.9/500m
Warm-up: 5 minute row
Monday, April 25, 2011
110425
Saturday 101211
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Compare to 110117.
BW 175: 12/25, 10/23, 8/18, 7/15, 6/16
Total: 140
110203: 10/23, 8/18, 5/15, 4/12, 3/10
Total: 108
110117: 11/22, 9/17, 7/15, 5/12, 5/11
Total: 114
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Compare to 110117.
BW 175: 12/25, 10/23, 8/18, 7/15, 6/16
Total: 140
110203: 10/23, 8/18, 5/15, 4/12, 3/10
Total: 108
110117: 11/22, 9/17, 7/15, 5/12, 5/11
Total: 114
Thursday, April 21, 2011
110414
FRIDAY 091225
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
210-180-215-140-220(f)-95
Total: 840 (1060f)
Last time (100520): 1035
Tried to add five pounds on each lift across the board. Only got 19 reps on the set of 20 and that completely killed me from there on out. Failed at 220, and kept dropping the weight for another attempt and failing. The set of 30 was highly broken. Last time everything was unbroken. What a difference 5 pounds can make!
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
210-180-215-140-220(f)-95
Total: 840 (1060f)
Last time (100520): 1035
Tried to add five pounds on each lift across the board. Only got 19 reps on the set of 20 and that completely killed me from there on out. Failed at 220, and kept dropping the weight for another attempt and failing. The set of 30 was highly broken. Last time everything was unbroken. What a difference 5 pounds can make!
Wednesday, April 20, 2011
110420
THURSDAY, 04.14.11: 5×3 MIN
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5×3 min intervals w/3min recovery between intervals
Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts
Post Distances/Speeds/ Watts To Comments.
Bike on trainer.
1. 1.13 miles, 22.60 mph
2. 1.15 miles, 23.00 mph
3. 1.15 miles, 23.00 mph
4. 1.16 miles, 23.20 mph
5. 1.14 miles, 22.80 mph
Total: 5.73 miles, 22.92 mph
Warm-up, Cool-down: 6 minute bike
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5×3 min intervals w/3min recovery between intervals
Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts
Post Distances/Speeds/ Watts To Comments.
Bike on trainer.
1. 1.13 miles, 22.60 mph
2. 1.15 miles, 23.00 mph
3. 1.15 miles, 23.00 mph
4. 1.16 miles, 23.20 mph
5. 1.14 miles, 22.80 mph
Total: 5.73 miles, 22.92 mph
Warm-up, Cool-down: 6 minute bike
Tuesday, April 19, 2011
110419
Nicole
Complete as many rounds as possible in 20
minutes of:
Run 400m
Max reps of pullups
7 rounds plus 150 meters. Had to do substitute dips for pull-ups in rounds 3, 4, and 6.
Warm-up: 1 mile run
Complete as many rounds as possible in 20
minutes of:
Run 400m
Max reps of pullups
7 rounds plus 150 meters. Had to do substitute dips for pull-ups in rounds 3, 4, and 6.
Warm-up: 1 mile run
Monday, April 18, 2011
110418
Monday 110418
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Post time to comments.
Subbed 90 second plank for back extensions. I was pretty gassed by the time those rolled around so they were pretty broken. Time: 30:07
Warm-up:
3 rounds of:
10 pull-ups/10 dips
1 mile run
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Post time to comments.
Subbed 90 second plank for back extensions. I was pretty gassed by the time those rolled around so they were pretty broken. Time: 30:07
Warm-up:
3 rounds of:
10 pull-ups/10 dips
1 mile run
Saturday, April 16, 2011
110416
TUESDAY, 04.12.11: 12X1MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal Distance/Speed/Watts on each interval.
Post Distances/speeds/watts to Comments.
Bike on trainer: 4.98 miles, 24.9 mph avg.
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal Distance/Speed/Watts on each interval.
Post Distances/speeds/watts to Comments.
Bike on trainer: 4.98 miles, 24.9 mph avg.
Friday, April 15, 2011
110415
WEDNESDAY 110112
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Post rounds completed to comments.
6 complete rounds.
Last time(110113):
5 rounds plus 10 push-ups.
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Post rounds completed to comments.
6 complete rounds.
Last time(110113):
5 rounds plus 10 push-ups.
Thursday, April 14, 2011
110414
FRIDAY 091225
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
205-175-210-135-215-95
Total: 1035
Last time (100520): 980
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
205-175-210-135-215-95
Total: 1035
Last time (100520): 980
Wednesday, April 13, 2011
110413
MONDAY, 04.11.11: TIME TRIAL D-15
CFE Strength & Conditioning Rest Day
Choose One of the Following Sports:
Swim: 1000m TT
Bike: SC: 12 mile TT, LC: 18 mile TT, U: 22 mile TT
Run: SC: 5k TT, LC: 10k TT, U: 10k TT
C2: 5k TT
Post Times To Comments.
Bike, M-Hill x 2. 21.10 miles. 1:11:56, 17.6 mph
CFE Strength & Conditioning Rest Day
Choose One of the Following Sports:
Swim: 1000m TT
Bike: SC: 12 mile TT, LC: 18 mile TT, U: 22 mile TT
Run: SC: 5k TT, LC: 10k TT, U: 10k TT
C2: 5k TT
Post Times To Comments.
Bike, M-Hill x 2. 21.10 miles. 1:11:56, 17.6 mph
Tuesday, April 12, 2011
110412
SUNDAY, 04.10.11: 5X INTERVALS
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post Times To Comments.
Bike on trainer:
1. 3:12, 23.25 mph
2. 3:14, 23.01 mph
3. 3:18, 22.55 mph
4. 3:24, 21.89 mph
5. 3:24, 21.89 mph
Total: 16:32, 22.54 mph
Forgot to reset the computer on the last interval. Stopped at 2.24 miles and it took me a moment to figure out how I got the last interval done so fast. Picked up the last 0.24 miles, but the time on the last interval is an estimate.
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post Times To Comments.
Bike on trainer:
1. 3:12, 23.25 mph
2. 3:14, 23.01 mph
3. 3:18, 22.55 mph
4. 3:24, 21.89 mph
5. 3:24, 21.89 mph
Total: 16:32, 22.54 mph
Forgot to reset the computer on the last interval. Stopped at 2.24 miles and it took me a moment to figure out how I got the last interval done so fast. Picked up the last 0.24 miles, but the time on the last interval is an estimate.
110412
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Time: 27:07
Last time (100730): 33:00
Warm-up:
1 mile run
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Time: 27:07
Last time (100730): 33:00
Warm-up:
1 mile run
Monday, April 11, 2011
110411
Thursday 110407
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 100522.
21:41. Bar dips, otherwise Rx'd.
Last time 22:11, but switched to feet on stair railing for HSPU after five reps in the second round.
Warm-up:
1 mile run
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 100522.
21:41. Bar dips, otherwise Rx'd.
Last time 22:11, but switched to feet on stair railing for HSPU after five reps in the second round.
Warm-up:
1 mile run
Saturday, April 9, 2011
110409
WEDNESDAY, 04.06.11: HILL REPEATS
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post Times To Comments.
Bike, 1 mile M-Hill repeats. 764 feet elevation gain.
1. 5:35, 10.7 mph
2. 5:51, 10.3 mph
3. 6:00, 10.0 mph
4. 5:58, 10.1 mph
Total: 23:24. 10.26 mph avg.
Warm-up cool down:
Bike M-Hill 10.56 miles
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post Times To Comments.
Bike, 1 mile M-Hill repeats. 764 feet elevation gain.
1. 5:35, 10.7 mph
2. 5:51, 10.3 mph
3. 6:00, 10.0 mph
4. 5:58, 10.1 mph
Total: 23:24. 10.26 mph avg.
Warm-up cool down:
Bike M-Hill 10.56 miles
Friday, April 8, 2011
110408
Friday 110401
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 100326.
Did pull-ups and dips, in sets of six. Wheels came off completely after the first dip in the 18th round. Couldn't get another dip, even after walking a few laps and trying again. I was just too tired and sore from bench pressing yesterday. Didn't even occur to me to switch to the Gravitron. Oops.
Total 108 pull-ups, 103 dips. Time: 33:01.
Last time(100330): 34:46
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 100326.
Did pull-ups and dips, in sets of six. Wheels came off completely after the first dip in the 18th round. Couldn't get another dip, even after walking a few laps and trying again. I was just too tired and sore from bench pressing yesterday. Didn't even occur to me to switch to the Gravitron. Oops.
Total 108 pull-ups, 103 dips. Time: 33:01.
Last time(100330): 34:46
Thursday, April 7, 2011
110407
Bench Press 5x5: 200
5-5-5-3-2 (last time: 5-5-4-3-2)
Followed by:
Tuesday 110405
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 100921.
I did anchored sit-ups and subbed 90 second planks for 50 back extensions to protect my back. Time: 22:01
Last time: 31:50 (with GHDs and full back extensions).
5-5-5-3-2 (last time: 5-5-4-3-2)
Followed by:
Tuesday 110405
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 100921.
I did anchored sit-ups and subbed 90 second planks for 50 back extensions to protect my back. Time: 22:01
Last time: 31:50 (with GHDs and full back extensions).
Wednesday, April 6, 2011
110406
MONDAY, 04.04.11: TABATA
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Speeds/Watts To Comments.
Bike on trainer. 1.34 miles, 30.15 mph. Same as last time.
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
Post Distances/Speeds/Watts To Comments.
Bike on trainer. 1.34 miles, 30.15 mph. Same as last time.
Tuesday, April 5, 2011
110405
For time, with 20# vest:
100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile
This is a sealfit WOD, looked fun so I gave it a try. Didn't wear a vest, skipped the pull-up set. Time 58:41
100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile
This is a sealfit WOD, looked fun so I gave it a try. Didn't wear a vest, skipped the pull-up set. Time 58:41
Saturday, April 2, 2011
Friday, April 1, 2011
110401
Weighted dips 5x5: 50 lbs
Weighted pull-ups 5x5: 50lbs
Missed last rep on pull-ups. ROM was a little iffy at the end.
Followed by 5 sets of bench press at 175/155/135/115/95 for max reps on each.
Weighted pull-ups 5x5: 50lbs
Missed last rep on pull-ups. ROM was a little iffy at the end.
Followed by 5 sets of bench press at 175/155/135/115/95 for max reps on each.
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