aiṓn

⧞ infinite ⧞

December 9, 2010

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TRAINING:  Thursday, 6PM, General Conditioning

CYCLING (Rollers) 30 minutes
15 minute warmup
5 x 1 minute intervals with 2 min recovery

  1. 53 x 14  – 110 rpm
  2. 53 x 14 – 110 rpm
  3. 53 x 12 – 100 rpm
  4. 53 x 11 – 95 rpm
  5. 53 x 11 – 100 rpm

ROW
10 Minutes – easy

OVERHEAD PRESS
90 x 5
100 x 5
115 x 5

DUMBELL OVERHEAD PRESS
4 sets of 30lbs x 6

AB/MIDTORSO
Plank – 2 minutes

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Written by SJ

December 9, 2010 at 9:30 pm

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