4/27 Monday
Track work Tempo
7x200m @68% 35x, 33x, timing error, 26x, 29x, 25.9, 26x
4x100m 2@75% 13.7, 13.5, 2 faster @ 11.79, 11.53
Upper Body Lifting
DB Incline 3×15,12,8 @ 45, 50, 55
DB Shoulder Press 3×15, 12, 8 @ 40, 45, 50
DB Shrugs 3×15,12,8 @ 65, 70, 75
Lat Pulldowns 3×15,12,8@ 100, 110, 120
Pull-ups 3×6 bw
DB Bench 3×6 60, 70, 80
Military Press 3×6 95, 105, 110
Bent Over Rows/Silverback Shrug superset 3×6 80, 85, 95
DB Curls 3×15,12,8 @20, 25, 30
Tricep Pressdowns on Pulley Station 3×15,12,8@ 25, 30, 35 (each arm)
Iso Curls DB 3×8 @20, 25, 30
Dips 3 sets= 8xbw+25, 6xbw+30, 1xbw+40