Thursday Dec. 9, 2010

Frieh Session


Warm up

row 3 mins
jump rope 3 mins
Tgu 8# 3 mins
PVC pass thrus


Kinda sore from Murph WO


1) BB step up (10' box 53#)

.....then K2E

.....5 reps ea set x 4 sets



2) SLDL (55#)

....then strict KB sit up (8#)

....5 reps ea set x 4 sets



3) Row 500 m for time 2:22

....rest for 2:22

....row 500 m to bet 2:22 (2:18)



4) DB PP - hold 30/30 for 4 mins (10#) compare to 11/23

.....22 / 17 / 12 / 13 T=64



5) row 10 mins easy pace 3:00 pace
.....foam roll for 8 mins

2.30 pm PT #3 - massage on Subscap will call Ryan