Friday, November 23, 2018

11/19 to 11/25

11/19
A. PC   up to 265, just missed 285.
B. CGDL  365x2, 415x1, 435x1.

+ 7, 7s hills with full recovery.   plus a few 30m four point starts.

11/20 - upper body push
11/21
Warm-up   2 sets of 10 cal AD, 10 banded KB swing, 6 v-up, 30s sorensen hold

B. FS.   185x3, 215x3, 235x2, 245x2.  belt on last set.   flats, no knee sleeves.
C.  3x 150m S,F,S runs.    7 mins rest between.    50 sprint, 50 float, 50 sprint.  20,19,20s.  feeling really good here.    during rest.  20 v-ups, 45s stir the pot.

D. harop curls   4x5.

11/22  upper body vertical pull, horizontal push.

11/23
A. build to a moderate tough BJ.  up to 46"

B.  segment 400's on bike.  
30s at 95% rest 90s  30s @95%.        25 cals, 23 cals
rest 5.5 min
30s at 95% rest 90s 30s @95%        21,19.

C. stretch hams and calves.

11/24   rest
11/25 upper body   horizontal pull and push


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