19th, October,2009

AM session

Warm up: 3x: 90″ jump rope, 90″ ab-bridge, 90″ rest

Training:
Squat: 6×12 @ #75
Bench: 6×12 @ 65
Dead lift: 6×12 @ 165
Lat  Pulls: 6×12 @ 55

4x
10 cleans @ 45
10 sit ups @ 35
10 KB Swings @ 40
10 Leg lifts

PM (14:30)
Run: Sub 153 HR
Time: 1’12’04”
Avg HR: 144
Time in zone : 1’09’:30

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