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Old 02-27-2008, 01:14 PM   #51
Ben Langford
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Join Date: Aug 2007
Location: Canberra, Australia
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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
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Old 02-28-2008, 03:33 AM   #52
Ben Langford
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Join Date: Aug 2007
Location: Canberra, Australia
Posts: 104
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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.
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Old 02-28-2008, 03:34 AM   #53
Ben Langford
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Location: Canberra, Australia
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Thursday: Rest
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