3-3-08
Warm Up
1/2 mile at 4:33
sit ups
Hyp 2 Workout 6A with 30 sec rest and 201 tempo
Bent Over Row reverse grip
2x25 at 70 lbs (+10)
Barbell Bench Press
1x25 at 105 lbs (+10)
1x23 at 105 lbs (+10)
Wide Grip Cable Seated Row
2x25 at 70 lbs (+10)
Incline dumbbell bench press palms in
1x25 at 30 lbs (+5)
1x22 at 30 lbs (+5)
Dips
1x12 at BW
1x12 at BW -16 and then 1x8 at BW - 22
Swiss Ball Crunches with feet on bosa ball
3x25 at 25 lbs
1/2 Marathon Training
4.5 miles at 40:50 (9:05 pace)
Workout went well. I tried as hard as I could to get those last few reps on the bench presses but just could not with the rest and tempo. I had no energy left for the dips and it shows in the numbers. I tried the boso ball for the first time on the crunches. It made it harder to balance for sure and made me focus more on keeping my core tight. So I will keep these in the routine. Legs felt good on the run. Last real heavy week of running before the race.
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