Auto Reg rating
+2
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
45 sec, 60 sec rec, 15 sec
30 mins rec
45 sec, 60 sec rec, 15 sec
Squat
3 mins rec
3 x 72, 82, 92, 102, 107
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 12r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
Standing DB press 2s x 5r x 15db
S/set with 60 sec between reps
Curls 2s x 8r x 30
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
went back to steep hills and all ok.
Planned on going up to 112 on Squats but L knee gave a very slight tweak on 107 so thought play extra safe and stop. Can’t recall last time I did any direct arm work.