Thursday October 13, 2011

Up and at earlt with a cup of coffee on the run...

Training:
A: Close grip bench press @ 20X1 8-10 rest 3 minutes between x 4
B: FLR on rings  3 max holds rest 3 minutes between holds
C: Ext rotation @ 3010 6-8 each arm rest 1  minute between arms x 2
D: Row Sprint 45 seconds rest 5 minutes between rows x 6

Results:
A: 115# with thin bar...didn't do well..bar hurt my hand 8 reps...95# 10 reps with fat bar, 105# 10 reps, 110# 10 reps
B: 1:10, 1:20 , 1:05
C 15# db 8 reps each arm each time
D: 225m, 226m, 225m, 224m, 221m, 224m

Good day...rows were tough at the end....