Monday, July 18,

Monday

A. Eccentric Pull up, 7 reps w/ 60-90 sec b/w sets going as slow as possible on the way down **I want you trying to control each rep for 20-30 sec even

B. Push Ups @ 10 sec eccentric- 3 x 3-6 reps, rest as needed

+

5-10 min easy jog warm up

+

Run 800m in less than 4:05, rest 2:30 x 3

+

2 sets  **note reps each set

20 V-Ups

20 Sit Ups

20 sec Hollow Hold

60 sec rest

30 Push Ups

60 sec rest

A: completed around the 5th one I was getting around 18 secs

B: completed around the 6th reps arms were shaking

Run: completed

V-ups completed all straight through got tough around 18

Sit ups completed all straight through

Hollow hold completed all the secs

30 push ups went straight through on the first set broke them up by 10 rep sets on the second.