Tuesday
Run 45 minutes @ Z1 - on flat, off road
Tuesday, September 13, 2011
Monday 9/12/11
Monday
AM
Bike 60 minutes @ Z1
PM
A. Press @ 51X1, 2-3 x 3 sets, 180 sec (115,125,135)
B1. Wtd Chin-ups on Rings @ 32X0, 2-3 x 4 sets, 90 sec (25,35,40, all @3 reps)
B2. Wtd. Ring Dips @ 50X0, 2-3 x 4 sets, 90 sec (10,15,20, all @ 3 reps)
C. Wall Climbs, AMRAP in 30 sec x 5 sets, 90 sec rest (5x5 all unbroken and fast)
D. Toes to Bar - no kipping, AMRAP x 5 sets, 90 sec rest (15 reps x 5sets)
AM
Bike 60 minutes @ Z1
PM
A. Press @ 51X1, 2-3 x 3 sets, 180 sec (115,125,135)
B1. Wtd Chin-ups on Rings @ 32X0, 2-3 x 4 sets, 90 sec (25,35,40, all @3 reps)
B2. Wtd. Ring Dips @ 50X0, 2-3 x 4 sets, 90 sec (10,15,20, all @ 3 reps)
C. Wall Climbs, AMRAP in 30 sec x 5 sets, 90 sec rest (5x5 all unbroken and fast)
D. Toes to Bar - no kipping, AMRAP x 5 sets, 90 sec rest (15 reps x 5sets)
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