Dynamic Warm-up
Jump Rope - 2 minutes
15 minutes (EDT) - 10 sets of each
- Squat @ 205# x 5
- Press @ 105# x 5
5 minutes Rest
15 minutes (EDT) - 9 sets of each
- DB Curl @ 35# x 6
- Triceps Pushdown @ 70# x 6
- Lateral DB Raise @ 12.5# x 6
Max HR rate - 160 bpm
Jump Rope - 2 minutes
15 minutes (EDT) - 10 sets of each
- Squat @ 205# x 5
- Press @ 105# x 5
5 minutes Rest
15 minutes (EDT) - 9 sets of each
- DB Curl @ 35# x 6
- Triceps Pushdown @ 70# x 6
- Lateral DB Raise @ 12.5# x 6
Max HR rate - 160 bpm
2 comments:
What is your actual max HR - do you use an actual test or the old 220 - your age?
I plan to test for max HR with the erg on Monday
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