8/12/18
Lifting
Warm up- 4 min row to warm up. 1.3k covered
Squat
8@60
5@90
5@105
5@110
5@110
5@110
5@115
Bench
8@60
5@80
5@85
5@85
5@88
4@88- Could have got 5, but not confident on right shoulder and been a while since I've really lifted my over 80kg
Leg press
8@40
6@60-left
6@60-right
8@60-left
8@60-right
8@70-left
8@70-right
8@70-left
8@70-right
Thought I needed to do some CV work, so
1k row (average 1 min 49.6 per 500m), 10 burpee, 10 KB swing left hand then right total time 5 min 14 I think
1 min 30s rest
1k row, (1 min 49.5 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 30 I think
1 min 30s rest
1k row, (1 min 49.4 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 42 I think
Was going to do 4 but was not really in a happy place.
Also was going to use HR down to 130bpm to dictate the rest, but the garmin was not playing and at 185 at the end of the sets.
At some points before I started it went up to 210 so I think I need a new HR strap, new watch or have a google to find out whats up.
I need to do some CV finishers every now and then to increase work capacity but also get the grind going for the HR work.