Monday, August 18, 2014

08.18.14

Fitness
A. deadlift @ X110 (TNG) X 5-3-5-3; rest 2:00
B1. one arm overhead press @ X120 X 5-7 X 3; rest 30 seconds
B2. alternating sideways ape X 10 X 3; rest 20 seconds
B3. 8 alternating supine leg rotations X 3; rest 90 seconds

Performance
A. locomotion series X 3; rest 45 seconds
Series
6 lizard steps
3 side ways apes-right
3 sideways apes left
B. for 25 minutes @ 80%
run 800 meters
14 alternating goblet lunges @ 55/35
30 double unders
10 hindu push-ups

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