AM
A1. Push Press @ 11X1, 2-3 reps x 4 sets, 2 min
A2. Wtd Ring Rows @ 30X0, 4-6 reps x 4 sets, 2 min - wear vest or whatever is easiest
B1. Weighted Ring Push-ups @ 31X1, 5-8 reps x 3 sets, 2 min
B2. Weighted Pronated Chin-ups. Unweighted Pronated Chin-ups @ 30X0, 3.3 x 3 sets, 2 min - rest 10 sec b/t 3.3
C1. Standing DB Press @ 20X0, 15-25 reps x 3 sets, 1 min
C2. Seated DB External Rotations @ 6010, 4-6/arm x 3 sets, 1 min
A1. 125# (3), 130# (3), 135# (3), 140# (3)
A2. 20# (6), 25# (6), 25# (5), 28# (5)
B1. 20# (8), 25# (7), 30# (5)
B2. 20# for 3.3 all sets. The very last rep on sets 2 and 3 was not covp.
C1. 25# (21), 30# (14), 25# (15)
C2. 10# (6), 12# (6), 15# (4)
PM
5 sets @ 80% (moderate effort):
30 sec Snatch Grip OH Walking Lunges with 45lb bar
30 sec recovery
30 sec Airdyne
30 sec recovery
30 sec Bear Crawl wearing 20lb vest
30 sec recovery
30 sec Airdyne
30 sec recovery
+
10 min rest
+
5 sets @ 80% (moderate effort):
60 sec Run with 20lb Vest
60 sec recovery
60 sec Burpee Box Jumps - 20" - Regional Standard
60 sec recovery
did not complete. had too much going on with grad/family and i couldnt make it back to the gym.
Grad festivities are done, school is done, back at it again tomorrow as a full time athlete... at least for a while.
Grad festivities are done, school is done, back at it again tomorrow as a full time athlete... at least for a while.
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