workout details under cut – wasn’t feeling well a lot of the week, so I took it easy.
Sunday, 1/31/10: 1010m warmup, NRoLW section 2, A 2:
squat/push press 2×10@45
step-up 2×10@20, dumbbell 1-point row 2×10@20
lunge with rear foot up, 2×10 @20 lbs, push-ups at 5
plank 2×10@60 sec, cable cross 2×20@10
Saturday, 1/30/2010: erged 10010 in 58:04 (not really feeling well, probably reacting to yellow fever vaccine)
Friday, 1/29: off due to medical checkup
Thursday, 1/28: planned day off
Wednesday, 1/27: 1010m warmup, NRoLW section 2, B2:
wide grip DL, 2×10 45 lbs
Bulgarian split squat, 2×10@20, underhand lat pulldown 2×10@60
reverse lunge with forward reach, 2×10@20, prone Cuban snatch2×10@7.5
swiss-ball crunch, reverse crunch, lateral flexion all 1×10
(had to stop short)
Monday, 1/25: interval workout: 7,015m in 45:04 – 2x(6x 1′ on, 2′ off)