Last Couple of Training Sessions…

Last Couple of Training Sessions…

Sunday 6/14/09

warm-ups: stretching, foam roll, jump rope
1. long cycle: 20kg x 8,8,8 (24/3:00); 12kg x 12,12,12,6 (42/3:30)
2a. dips: 3×8
2b. ghr: 3×8
3a. ball sit up: 3×15
3b. 45 degree back raise: 3×10
*conditioning – jumping rope

Monday 6/15/09

warm-ups: foam roll, stretching, jump rope
1. long cycle: 20kg x 8,8,8,8,8,8 (48/6:00 – PR)
2a. deadlift: 135×5, 155×5, 175×5 (deload)
2b. seated row: 3×10
3a. reverse hyper: 3×10
3b. grappler abs: 3×8+8
*conditioning – jumping rope x 5:00; C2 rower x 10:00/2100m

Done. Training is on track and going well.