Thursday, September 29, 2016

Gym

Yoga
Shoulder warm up
15 x push ups
10 x scapular pull ups
1m
5 x pull ups
1m30

12 x pull ups (the first few were probably the most powerful of my life. Nice given I feel fat, tired and lazy)
1m30s
1 x strict MU
1m30s
1 x strict MU
1m30s
1 x fail
1m30s
Back to pull ups
11
9
9
8
All 1m30s, stretching in between

2m pancake

5 x 3 x explosive pull ups
1m rest

5 x 14kg assisted MU
5 x 11.3kg
4 x 9kg
0 x 6.8kg (1m rest)
4 x 9kg
3 x 9kg
3 x 9kg
3 x 9kg
All 1m30s rest

4 x supersets:
10 x 21.3kg tricep pull down around 90 degree/MU transition point
10 x 25kg seated rows
Minimal rest (faffing)

Good session :)

 

Run

Doing a Hellard and running places: gym, HobbyCraft, Currys, IKEA. Gotta get the bus back.

13.5km
6:06/km

Strava

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