Friday Training

Friday 6/19/09

warm-up: foam roll, stretch, jump rope
1. long cycle: 20kg x 11,11 (22/2:00); 20kg x 11,11 (22/2:00); 12kg x 10,10,10,10,10,10 (60/6:00)
2. band oblique abs off ghr: 50 reps
*conditioning: C2 rower x 10:00/2115m

That’s all folks. Last day of this long cycle peaking cycle is Sunday, goal is 8:00 at 7 reps per minute, the taper into the 6/27 GA State Championship.