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)
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