Warmup 20@3
5@4
5@4.5 standing
3@4
3@3.5
1@3
2@4 fast
5@3
90mins, hard class. Towards the end my energy left me. Short of breath and exhausted at the conclusion of class.
Time: 20:57
Calories: 135
Mass. 3 Sets.
-1: Leg Extensions 100lbs – 3 sets of 10
-1: Leg Curls 100(95)lbs 10,8,6 – HARD!
-1: Calf Raises 90(90)lbs – 3 sets of 15, straight,out,in
3: Leg Press 230lbs – sets of 15. HARD
-1: Row: 15×60, 10×75, 10×90, 8×105, 4×120
Time: 33:41
Calories: 165
Plank: 185(180),80(60)
Inclined: 50(50)
Inclined(fists): 50(50)
Elbow/Eyes: 45(45), 40(35), 30(30) insanely hard
Plank Wide: 80(80), 60(60) hard
3 Back X: 15 x 100(95)lbs hard
3: AbMachine: 10 x 100(95))lbs
1: LegSPull: 10 x 35,35,40lbs hard!
2: Captains Chair: 10 straight, 24(8each) bent L,N,R
Time: 38:00
Calories: ??
Plank: 180(180),60(60)
Inclined: 50(50)
Inclined(fists): 50(50)
Elbow/Eyes: 45(45), 35(35), 30(30) insanely hard
Plank Wide: 80(60), 60(60) hard
3 Back X: 15 x 95(90)lbs hard
3: AbMachine: 10 x 95(90)lbs
1: LegSPull: 10 x 35(30),35,40lbs getting hard!
1: Captains Chair: 10 straight, 24(8each) bent L,N,R
Time: 19:18
Distance: 1000
200 free
100 breast
200 free
100 pull
400 free
Time: 1:26:50
Calories: 891
5@2
2@2.5
3@3 150watt
3@3.5 170-180w grind
2@4 standing hard
5@3
3@2
Then spin class
Time: 42:03
Calories: 209
Plank: 180(150),60(80)
Inclined: 50(50)
Inclined(fists): 50(50)
Elbow/Eyes: 45(45), 35(30), 30(30) insanely hard
Plank Wide: 60(80), 60(60) hard
3 Back X: 15 x 90lbs
3: AbMachine: 10 x 90lbs
1: LegSPull: 10 x 30,35,40lbs getting hard!
1: Captains Chair: 10 straight, 24(8each) bent L,N,R
dancing / skipping between sets!Op
3: triPress: 10 x 60lbs
Time: 1:09:09
Calories: 524
1b. 2HJ + 2S
1b. 2S
bike feels light, maybe they swapped them around.
11@ 3
4@ 3.5
5@4
5@4.5
5@5 standing
5@4.5 seated
5@3 recovery – GU time
Set2
5@4
5@4.5
5@5 standing
5@3 recovery – Drink
Set3
1@4
5@3 spin down
Time: 30:34
Calories: 160
Mass. 3 Sets. 15,12,10 reps weight up up.
3: Tri Press 20 x 50 lbs 2xIN 1 xOUT
1: Power Triceps 55lbs – hard
1: Lateral Pull-Downs 105lbs – hard
1: Leg Extensions 100lbs – 3 sets of 10
1: Leg Curls 95(95)lbs – left leg weaker, stopped second set at 4.
1: Calf Raises 90(90)lbs – 3 sets of 15, straight,out,in
1: Leg Press 230lbs – HARD
How amazing is it that the last 4 years have been filled with so much adventure, many firsts, from a marathon to a triathlon to an Ironman.
Time: 42:28
Calories: 294
Plank: 150(130),80(75)
Inclined: 50(70) hard
Inclined(fists): 50(50) ok
Elbow/Eyes: 45(45), 30(30), 30(30) insanely hard
Plank Wide: 80(75), 65(60) hard
3 Back X: 15 x 90lbs
3: AbMachine: 10 x 90lbs
1: LegSPull: 10 x 30,35,40lbs getting hard!
3: Captains Chair: 10 straight, 24(8each) bent L,N,R
dancing / skipping between sets!
Time: 31:04
500 warmup
- 100 each of free, pull, paddle, kick, free
500 mod hard – 7:55
500 cooldown
- 100 each of free, pull, paddle, kick, free
