BLACKBOARD – 15 October 2014

Workload:

A1. Bench Press:

*If doing Bench for Boobs this Sunday (19OCT2014): Work to 1 rep max with pause at chest at 3 rep weight you used last week.  Deload to 95% and hist for 3 more singles. 

**If you are not competing, perform 6 sets of 2 at an increased weight than last week. 

Then:

B1. 800m Jog (65% effort)

Then:

B1. 1.25 Mile Run (80% effort)

Then:

C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Notice no more sprints.  We are looking at a warm-up job, a mid intensity run and then recovery cardio in a different pattern.  Enjoy.

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Comments
3 Responses to “BLACKBOARD – 15 October 2014”
  1. Kevin Olds says:

    Had to catch up on sleep due to the company hack-a-thon. Will resume tomorrow.

  2. dedikdrfc says:

    I finally broke the bonds of work and was able to get back into the gym today.

    Backsquat:
    275x5x3 for speed

    5 Rounds Modified Cindy
    5 pullups
    10 pushups
    15 Body Squats
    200m run
    Time: 9:55

    5 Rounds:
    25m sprint
    10 seconds rest

    10 rounds:
    10m sprint breakdown repeats

    I’m sweaty.

  3. Kevin Olds says:

    285 x 2 x 6
    only had time for the 1 mile run.

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