Thursday, September 25, 2014

Thursday - Sept. 25

Erg - drag factor #3
 - 5 minutes
 - 1392m
 -  1:47.8 ave/500m

Dynamic WU

Band Resisted Side shuffle
 - 2 x 4(r/l) - 5 yds. back and forth fast

15 minutes (EDT) - 11 sets of Lunges, 10 sets of Incline 
 - Incline DB Bench @ 75# x 5
 - Lunge @ 105# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  11 sets of each 
 - Reverse Hyper @ 70# x 8
 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 9 sets of each 
 - Seated Calf Raise @ 70# x 6 (r/l)
 - DB Curl @ 35# x 6
 - DB Skull Crusher @ 30# x 6

Ab Wheel
 - 2 x 20
Floor Ab circuit
 - 6 positions x 35 reps each
Sledgehammer @ 8#
 - 1/2 of handle, 3/4, Full length x 1

ave HR 117
max HR 159

Total Time: 1 hour 37 minutes

Body felt swollen and sore to start.  Felt great once warmed up and numbers show the same.  Base conditioning continues to improve.  Very excited to see where it all goes.

2 comments:

climber511 said...

Excited to see where it goes? How about up the east face of Longs Peak? :)

Andrew Durniat said...

Excited to see where my fitness goes. Longs Peak will be fun. Excited for this weekend at Seneca