Monday, July 17, 2017

Tuesday July 18th 2017

5 sets:
500m Row @ slight slower than 2k pace
15 GHD sit ups
rest 2 min b.t sets
+

rest 10 min from last set 
+
10 min Airbike @ 70% effort
@ 0, 2:30, 5, 7:30 -- perform 1 smooth rope climb + 5-10 comfortable Kipping hspu
+
rest 5 min
+
5 sets: 
Run 400m @ 2-3 seconds off 1 mile pace 
:30 Hollow Body Hold 
rest = run

6 comments:

  1. Row at 1:48
    Bike at 60 rpms
    Run around 88-90 seconds

    ReplyDelete
  2. 1:49-1:48
    Bike @ 55RPMs
    Run 1:31, 1:29, 1:27, 1:23

    ReplyDelete
  3. 2:12
    2:10.2
    2:10.7
    2:09.9
    2:10.8

    48-50 RPM
    48 cal
    HSPU: 10-10-10-8

    2:05
    2:03
    1:55
    1:52
    1:52

    ReplyDelete
  4. Tom Hughes:
    1:53, 1:55, 1:55, 1:51, 1:52
    Every Round on bike 59-61RPM
    Run 1:41, 1:47, 1:44, 1:41, 1:37

    ReplyDelete
  5. Row 1:53
    than 5 rest
    Run 2;00
    than 10min rest
    BIke 60rpm ( hspu worst than i expected

    ReplyDelete