cesimpson

Just a reminder, if you want to donate to the cause, you may do so on my fund-raising page. Even $5 and $10 donations add up to significant numbers. Last year the event raised just over $225,000 - mostly in small donations from lots of people. Thank you all in advance for your generosity.

Friday

6x

2:00 Treadmill Incline Running @ 5.0 mph & 15% Grade

2:00 Active Recovery @ 3mph & 5% Grade

Barbell Circuit

I did the following circuit:

• RDL
• Bent Over Barbell Row
• Hang Power Clean
• Front Squat
• Push Press
• Back Squat
• Good Morning

at the following reps/weights

• 21x ea. @ 45#
• 13x ea. @ 75#
• 8x ea. @ 95#
• 5x ea. @ 95#
• 3x ea. @ 115#
• 2x ea. @ 115#
• 1x ea. @ 135#
• 1x ea. @ 155#

To provide some perspective of pace: I started the round of 8x at the beginning of Don McLean’s “American Pie” and ended the 155# round at the Janis Joplin reference.

8x Rowing Erg

500m @ < 2:05 pace

Rest :45

Today, Monday

Reverse Lunges

200x each leg @ 75#

Done alternating legs each rep, without significant rest.

8x (Tabata) Rowing Erg

:20 Rowing Hard (~100m)

:10 Rest

3x More Rowing Erg

1k @ 2:10/500m pace

1:00 Rest

3x

100m Walking Lunge @ BW

10x Up and down 1 flight of stairs (24 steps)