Track Work & Spec

YESTERDAY:

0945-1100

Fitness Class: Total Body Workout

                           *Memorable sets- Bench 6 reps of 135 lbs

TODAY:

0600-0700

Track Work: 800 Fast, 400 Slow X5

             0.5 mi WU

             3.75 mi (29:28)

             1.0 mi CD

                    Splits (800, 400):

                          3:39, 2:21

                          3:44, 2:12

                          3:44, 2:16

                          3:40, 2:14

                          3:28, 2:05

             Total: 5.25 mi

1800-1900

Spec War: Upper Body Circuit

Diamond Push-ups 30

1 Hands only Rope Climb + 20 Push-ups
Flutterkicks  4 count, 40

             20 Push-ups
Pull-ups 20             20 Push-ups

Planche Push-ups 20

             20 Push-ups
Front Lever Pulls 10

             20 Push-ups
V-ups 40, *very poor form

             20 Push-ups
Chin-ups 20

             20 Push-ups
Handstand Push-ups 10, *assisted

             20 Push-ups
Wide Push-ups 30

             20 Push-ups
Commando Pull-ups 10

             20 Push-ups
Hanging Straight Leg Raises 20 

             20 Push-ups