Monday
Rest
Tuesday
Back squats, 3 X 5 @225
Bench press, 5 X 10 @95 (shoulder improvement!)
Press, 50 reps broken up any way @75 (more improvement)
Strict pull ups/ chin ups, 35 reps broken up any way (I am very happy about this)
10 minutes core work
Wednesday
8 X 400 meter run, on the 4 minutes
Then: Deadlift ladder
10 @225
9 @235
8 @245
7 @255
6 @265
5 @275
4 @285
3 @295
2 @305
1 @315
Thursday
1 hour of grappling
1 hour of sparring/ pad work
Friday
Mobility
Saturday
26.2 mile row (3:39)
The heavy snow drove us into the gym. Not at all as fun as running.
Sunday
Rest. Sore in odd places and very tired.
Rest
Tuesday
Back squats, 3 X 5 @225
Bench press, 5 X 10 @95 (shoulder improvement!)
Press, 50 reps broken up any way @75 (more improvement)
Strict pull ups/ chin ups, 35 reps broken up any way (I am very happy about this)
10 minutes core work
Wednesday
8 X 400 meter run, on the 4 minutes
Then: Deadlift ladder
10 @225
9 @235
8 @245
7 @255
6 @265
5 @275
4 @285
3 @295
2 @305
1 @315
Thursday
1 hour of grappling
1 hour of sparring/ pad work
Friday
Mobility
Saturday
26.2 mile row (3:39)
The heavy snow drove us into the gym. Not at all as fun as running.
Sunday
Rest. Sore in odd places and very tired.
That row sounds awful. Did you take any breaks? Can you bend your arms? It boggles the mind.
ReplyDeleteI took a break every 15 minutes. My arms and upper back are VERY sore. I put an abmat on my seat so I saved myself from blisters! I don't plan on repeating that any time soon.
ReplyDelete