Friday 4/24
Track Work
Dynamic Warm-up
Speed Endurance
2x5x80m @90% goal time 9.68 ran times= 9.66, 9.46, 9.28, 9.5, 9.16/ 9.22, 9.12, 9.22, 9.15, 9.19
3x100m: 11.43, 11.28. 11.31
Was cold and rainy today and I was sore and pretty tight
Upper Body Lifting
-Bench Press 3×4 @ 180, 185, 195 lbs
-DB Shoulder Press 3×6@ 45, 50, 55
-Lat Pulldowns 3×8@ 110, 120, 130
-Rows 3×10@ 90, 100, 110
-DB Curls 3×8@ 20, 25, 30
-BB Curls 3×6@65, 70, 75
-Incline DB Curls 3×10@ 20, 25, 30
-Dips 3×6 @ bw+25, +35, +45
-Dumbbell Decline Skullcrushers 3×8@ 25, 35, 40
-Tricep Pressdowns 3×10@ 50, 70, 80
ABS
-Broomstick twists 3×24, 26, 28
-Decline Bench 21’s with 6lb mb, 12 lb mb, and 25 lb plate