Wednesday, March 9, 2016

Wednesday - Mar. 9

10 SuperSets
 - pull-up x8
 - push-up x20
 - decline sit-up @ #1 x20
 - dips x10 

8-count Burpee x25
Max Pushup in 2 minutes: 75
Max Situp in 2 minutes: 65
Max Pullups: 16

Neck exercises x40

Ab SuperSet x2
 - Hanging Knee Raise x10
 - Sit-up x30
 - Oblique crunch x30 (r/l)
 - Atomic sit-up x30
 - Crunch x30
 - Reverse crunch x30

Erg
 - 5000m
 - drag #5
 - time: 18:01.6
 - 1:48.2 ave500m
 - aveHR 151
 - maxHR 175
 - started sub-1:55 and decided to try for sub-18:00 total at the 2500m point.  Held sub-1:47 the remaining time and just ran out of sprint energy the final 1000m, 500m and 250m.  Need to start about 1:50/500m to not be too far behind for the strong finish.

No comments: