Wednesday, April 13, 2011

thur 14 april 11

row 10min @ bw in watts(should be easy)

+

3 sets:
3 heavy hang power clean
rest 20s
12 unbroken db thruster heavy
15 unbroken pullups 

-rest 3-5min between sets

+

3 sets:
15s max effort row
45s recovery 50%
Posted by at

1 comment:

  1. AnonymousApril 14, 2011 at 9:41 PM

    1 set 8/arm with 15lb (that's all i have):
    db ext rot 3010
    powell raise 3010
    trap 3 raise 3011

    2 sets:
    row 1 min 85%, 1 min 65%, rest/walk 1 min
    airdyne 1min 85%, 1 min 65%, rest/walk 1 min
    run 1 min 85%, 1 min 65%, rest/walk 1 min

    for rows did sub 1:35 and sub 2:05
    airdynes did 27 cal and 15 cal
    runs did 1:15 400m pace and 7:30 mi pace

    then
    1 set 8/arm with 15lb (that's all i have):
    db ext rot 3010
    powell raise 3010
    trap 3 raise 3011

    ReplyDelete

Subscribe to: Post Comments (Atom)