wed oct 13
800m jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 4’
-2200m circuit r: 4’
-1,1,1
2
1,1,1
2:30 erg warm up
a. 5x5 bench@180/175
a. 5x8 lat pull downs (wide grip)@130/125
b. 3x8 each db biceps curls@40
b. 3x8 lateral raise@25
2 min abs circuit
light stretch
notes:
-my benching session wasnt as good as sundays, but im way more exhausted after a day of school and running high volume tempo. as long as i improve week to week i dont think i need to worry