Thursday, October 30, 2014

Thursday - Oct 30

Erg - drag factor #3
 - 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)

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:

climber511 said...

What kind of HR are you getting on your 5 minute rows?

Andrew Durniat said...

Probably too high for a warm-up. I'll separate it next training day