Month: November 2014

Thursday

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20th
A1. DB bicep curl 10-12; rest 30sec
10 reps @25
A2. leg press machine 10-12; rest 2-3mins x 5
Subbed 10 24″ box jumps
+
20min amrap 90% effort
Run 200m
10 air squats
10 situps
10 back ext

9 rds

Tuesday row repeats

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18th
Row 500m 1:57/500m row
rest walk 3mins x 8
rest 5mins after the 4th row

did the repeats with 2 mins rest only because sometimes I don’t read so well, but I did take the full 5 min rest in between 🙂

1:58.3
1:58.2
1:57.3
1:57.9
1:58.3
1:58.2
1:58.6
1:58.6

monday

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picking up yet again, post injury

17th
A1. DB seated bicep curl; 18-22 both arms same time; rest 30sec
22 reps at 20#
A2. DB bent row to hip; 18-22/arm; rest 30sec
22 reps at 20#
A4. Bike 5mins x 3
+
100 walk lunges for time
2:36.44