8/11/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at effort level: 50% (Rd 1), 60% (Rd 2), 70% (Rd 3), 
                                                         80% (Rd 4), 90% (Rd 5)

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Bench Press - Work up to a moderate set of 6 reps.
                                     Then take off 10% and do 3 more sets x 6 reps.
                                     Shooting for a moderate weight.  There will be sets of 6 reps
                                     on 8/17 (heavier than today), and 8/23 (max set of 6).

#3  EZ Curl Bar Standing Bicep Curl - 2 sets x 21 reps
      For the first 7 reps, go from arms straight (bottom position) to halfway up
      (forearms parallel to floor).  For the next 7 reps, go from halfway up (forearms
      parallel to floor) to all the way up.  For the last 7 reps, go full range of motion.  

#4  BB Rack Press - 5 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4, and 5 are heavy.

#5  Do 4 rounds of:
      BB Step Up - 10 reps each side to an 18" box or bench (95 lbs)
      Hand Release Pushup - 15 reps
      Superman Hold - 20 seconds, REST 10 seconds, then 20 more seconds
      REST between rounds.