Erg - drag factor #3
- 5 minutes
- 1397m
- 1:47.4 ave/500m
Dynamic WU
- 5 minutes
- 1397m
- 1:47.4 ave/500m
Dynamic WU
Single-Leg Hurdle Jumps @ 6" x 5
- straight - 2 x 5 (r/l)
- lateral x 4 (r/l)
- straight - 2 x 5 (r/l)
- lateral x 4 (r/l)
15 minutes (EDT) - 10 sets of each
- Incline DB Bench @ 80# x 5
- Front Rack Lunge @ 115# x 5 (r/l)
5 minutes Rest
15 minutes (EDT) - 10 sets of each
- 2-arm Swing (plateau buster) @ 105# x 10
- Body Rows on Rings x 5
5 minutes Rest
12 minutes (EDT) - 6 sets of each
- Seated Calf Raise @ 90# x 6 (r/l)
- Standing EZ Curl @ 95# x 6
- Landmine Twist (r/l) x 6
Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)
Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10
ave HR 121
max HR 165
Total Time: 1 hour 38 minutes
2 comments:
What kind of HR are you getting on your 5 minute rows?
Probably too high for a warm-up. I'll separate it next training day
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