The Evolution Process

[Ben Langford]

Tuesday morning:

Warm up:
8 pull ups
6 Bear complexes with dowel
10 good mornings
8 pull ups
4 Bear complexes with slosh pipe
4 good mornings
8 pull ups
2 Bear complexes with o bar
2 good mornings

Workout:
In a 7.5kg weight vest
Shoulder press 40kg (65%) x 4 X 6
Max Back extensions - 22
20 (90%) X 2
18 (80%) X 3

[Ben Langford]

Wednesday morning:

Workout: Aerodyne intervals.

Max rounds of 45 seconds on, 30 seconds rest @ 60kph minimum
followed immediately by
Max rounds of 30 seconds on, 45 seconds rest @ 60kph minimum.

Don't know how many rounds of each I managed but the workout took around 30 minutes.

[Ben Langford]

Thursday: Rest