1-29-13

Morning:
Band Push-Ups (30lbs)
Stretch: hamstrings, shoulders, squat

Results: 30, 20(tricep), 25(tricep)


ME: Lower Box Squat
Results: 295lbs (could get a little more parallel on these)

Good Mornings: 3 x 10, rest 1min
Result: 95lbs, sore from these. Hamstrings are weak

Dumbbell Step-Ups: 3x6, rest 1min
Results: 60lbs

GHD Situps with 10lb medicine ball: 3x max reps
Results: 11lbs 35x, 4lbs 26x, 0lbs 16x

Lower Back Extension: 3 x 15 reps
Results: 115, 130, 130

Grip Work 85lb dumbell both hands
Results: 50sec, 45sec, 36sec

3hr Break

3 Week Run Cycle
Run: 3 x 200m + 400m + 600m, rest time to complete interval
Results:
:45, 1:45, 2:45
:48, 1:48, 2:48
:51, 1:52, 2:51