Last few training sessions…

Last few….

Wednesday 4/8/09
warm-ups: mobility, foam rolling, stretching, jump rope – 3×25
1. military press: 75×3, 85×3, 95×7
2. long cycle: 20kg x 5,5,5,5,5 (25/5:00)
3. chin-ups: bwx3,2,1/4
*prowler sprints + 50 x 10

Friday 4/10/09
warm-ups: foam roller, stretch, mobility, jump rope – 2×50, hang from chin-up bar
1. squat: 205×5, 235×3, 260×5
2. long cycle: 20kg x 5,5,5,5,5,5 (30/6:00)
3. ghr sit up: bwx12/3
*jump rope x 8 sets of 0:30 or 0:15 seconds w/equal rest

Sunday 4/12/09
bw = 209lbs
warm-ups: foam roll, stretch, mobility, spineworx, jump rope – 4×25
1. bench press: 155×5, 175×3, 195×4
2. long cycle: 20kg x 7,7 (14/2:00) 3 sets
3. inverted row on rings: bwx10/4
*prowler sprints + 50lbs x 8

That’s all folks…