A.
Bench Press
Set 1 – 3 reps @ 85%
Set 2-3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5-6 – 8 reps @ 80%
**Please omit if you have had any shoulder or elbow issues**
B.
Every minute, on the minute, for 21 minutes:
Minute 1: 12/10 Calorie Assault Bike (55+: 10/8 Calorie Assault Bike)
Minute 2: 15/12 Calorie Row (55+: 12/10 Calorie Row)
Minute 3: 200 Meter Run or 15 Calorie Ski-Erg (55+: 150 Meter Run or 12 Calorie Ski Erg)
Rest until the running clock reaches 24:00, and then…
For time:
30 Ground to Overhead
35-49: 155/105 lbs
50-54:
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135/95 lbs
55+: 115/75 lbs
A. 130/140/150/125. Then went for pr 175# (20#pr)
B. Done. Was hard to hold. went over but completed
C. 2:52
A. 220, 245, 265, sets of 8 215#
B. Had to cut ski erg to 12 cal, barely making min round 6 and 7….
C. 3:37 pretty wiped
6.2km run done followed by 1.5km swim. I can only get to the pool on sundays and too cold for open water swimming. One more training session tomorrow before I leave for Madison (a 24 hour trip and 3 flights that I’m not looking forward to)
Safe travels! See you soon!
Thank you. Look forward to meeting you
A: up to 264. my 80% i only did 4s
B: 21m wasn’t too bad. Ski Erg
+
3:18
Nichole. Love the shirt. New levels of motivation. Invictus Masters.