thurs nov 18
800m jog
stretch checks
pre race
grass tempo:
-2200m circuit
2:00 erg warm up
a. 3x8 bench@165#
a. 3x8 bb bentover row@135
2x10:
-lat pull down (wide grip)@125
-db shoulder press@40#
-each db biceps curls (alt)@35
-lateral raise@22.5
-decline pec flys@30/35
2 min abs circuit
light stretch
notes:
-minor hip soreness today, legs felt tired but not sore. no speed til monday