Monday, June 7th, 2010

2011
part 1:
A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec

rest 4+ hours

part 2:
Run warm up - 15 min
(hip and calf mobility, accelerations from dead...from running, 30 sec intervals on pace and posture x 3)
Run 5 min @ 80%, 5 min @ 50%
Run 4 min @ 80%, 4 min @ 50%
Run 3 min @ 80%, 3 min @ 50%
Run 2 min @ 80%, 2 min @ 50%
Run 1 min @ 80%, 1 min @ 50%
80% - is effort based, a pace you can maintain for the prescribed time; you're working hard but effective and controlled
50% - conversation pace, control, breathing easy, recovery effort

post loads and notes to comments
double on Tues, single on Wed and double on Thurs for 2010
single on Tuesday for 2011