wed aug 6
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2000m circuit
-1000m circuit
2:30 erg warm up
a. 5x5 bench@175#
a. 4x8 lat pull down (wide grip)@125# r:3-4’
b. 3x8 each db biceps curls (alt)@40
b. 3x8 lateral raise@22.5# r: 2-3’
2 min abs circuit
light stretch
notes:
-this is the first time my bench has gone up in a while, perhaps increasing the volume of work i put on my chest is working