Friday: 051917


Warm-up:

Strength: 3-5 sets x 2-6+ reps
Pullup

Supplement: 2-4 sets x 6-15+ reps
Barbell Row

Accessory: 1-3 sets x 6-15+ reps
Dumbbell Curl

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1 Comment

  1. Strength: 3-5 sets x 2-6+ reps
    Pullup
    5×6

    Supplement: 2-4 sets x 6-15+ reps
    Barbell Row
    115x10x4

    Accessory: 1-3 sets x 6-15+ reps
    Dumbbell Curl
    25x10x3

    Intervals: 3-5 sets
    81% of Max HR (Recover to 67% HR)
    87% of Max HR (Recover to 67% HR)
    92% of Max HR (Recover to 67% HR)

    1. 08:00 @6 MPH (01:31 @2 MPH)
    2. 01:39 @8 MPH (01:44 @2 MPH)
    3. 01:17 @10 MPH (03:05 @2 MPH)
    4. 01:40 @6 MPH (01:55 @2 MPH)
    5. 01:10 @8 MPH (03:07 @2 MPH)
    6. 01:07 @10 MPH (03:10 @2 MPH)
    Total: 00:29:25

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