July 28 - upper body heavy. Press 105x5x5
July 29- short run and row
July 30 - lower body
July 31 upper body volume. bench press
Aug 1 - rest. some swim
Aug 2 - lower body plus 8 30m hill runs at 80% effort
Aug 3- upper body Press 115x5x5. Row 20s rest 3 mins. 125,127,128,129,128m
Aug 4- row
2k in 7:42 rest 4 mins
2k in 7:27 rest 4 mins
1k in 3:30 rest 2 mins
500m in 1:40 rest 2 mins
250m in 45s rest 2 mins
125m in 20.5s
walk 15 mins
Aug 5 - lower body. lots of rehab glute work.
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