Sunday, 30 April 2017

Run

5 x CP hill repeats, long route home, breakfast, up to Aldi and back

18.6km
5:55/km
289m elevation

Gym – PureGym Sydenham

Warm up

Thumbs up down etc 10 to 1

3 x 10 x push ups

10 x 32kg wide grip lat pull downs
10 x 32kg chin ups

10 x narrow grip pull ups

Regular pull ups
9
8
7
6
5

Seated rows @
Neutral grip @25kg

Single arm rows
3 x 10 x ES @ 16kg

3 x 10 x Wide grip pull ups @ 32kg

3 x 10 x Wide scapular pull ups

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