cross training1:00:00 [4] 2.0 mi (30:00 / mi) shoes: Saucony Freedom ISO
Christmas dinner workout! 7 flights of stairs, 6 times, in 4 different staircases in Washington Hall, with 3 min of abs between each. A helluva good time. Estimated distance, I have no clue how far we actually went
Mil Move. FINALLY got all 5 points on the legless rope climb!
11 AM
running23:48 [3] 3.2 mi (7:26 / mi) shoes: Saucony Freedom ISO
Quick Lee gate
2 PM
cross training1:15:00 [4]
Session 1 of Lower Body Strength/Upper Body Mass training program. There were so many goddang people in Arvin it was insane.
Warm-up: 4 rounds of 6 x Hang Squat Clean @ 45 6 x DB Bench Press @ 30 lbs 12 x Situps 12 x KBS @ 12kg Instep stretch
Training: A. 6 rounds 3 x Squat Clean - Incr. load each round until 3x is hard but doable (incr. to 95) 10 x DB Bench - Ditto (Incr to 45) 3/3/3 Toe touch complex
B. 5 rounds 6 x Deadlift. Same idea. (increased to 185) 12 x Dips Lat + Pec stretch
C. 4 rounds 15 x DB Fly. Same idea. Incr. to 30 lbs 4 x Tarzan pull-ups Foam roll low back