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Tue 23rd Apr 2024 at 6:08am by pjlovr25

Cross > Strength

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Time
39:00
Pacing
0%
Cals
174
BPM
101
%MHR
54
B/mi
INF
Surface
Indoor

indoor

Notes & Comments

Strength - week 3 - Tu
Warm-up squats:
1@ 35kg
Squat:
5 @40kg
3 @47.5kg
1+ @55kg
Warm-up deadlift:
1@ 45kg
Deadlift:
5 @47.5kg (65%)
3 @57.5 (75%)
1+ @62.5kg (85%)
Pull-up
3x 5 @green
DB press
3x 12 @5kg
DB row
3x 10 @5kg
DB lateral raise
3x 15 @2.5kg
4x
10 Side plank
10 Sit-up
10 Side plank
10 Reverse Crunch
10 Bicycle Crunch
1x 30sec plank

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	run, run, run	0	30	0.0	0
2	hip_raise, hip_raise, hip_raise	4	11	11.8	10
3	squat, squat, squat	3	7	11.8	10
4	hip_raise, hip_raise, hip_raise	5	10	11.8	10
5	squat, squat, squat	3	7	11.8	10
6	hip_raise, hip_raise, hip_raise	4	10	11.8	10
7	squat, squat, squat	4	8	11.8	10
8	squat, squat, squat	4	9	11.8	0
9	squat, squat, squat	4	20	34.9	1:19
10	squat, squat, squat	5	32	39.9	1:12
11	squat, squat, squat	3	27	47.6	1:15
12	squat, squat, squat	2	26	54.9	3:24
13	deadlift, deadlift, deadlift	1	9	44.9	59
14	deadlift, deadlift, deadlift	5	24	47.6	1:21
15	deadlift, deadlift, deadlift	3	19	57.6	1:08
16	deadlift, deadlift, deadlift	2	15	62.6	3:25
17	pull_up, pull_up, pull_up	5	18	0.0	30
18	pull_up, pull_up, pull_up	5	17	0.0	30
19	pull_up, pull_up, pull_up	5	18	0.0	30
20	pull_up, pull_up, pull_up	5	11	0.0	0
21	shoulder_press, shoulder_press, shoulder_press	12	26	5.0	20
22	shoulder_press, shoulder_press, shoulder_press	12	28	5.0	20
23	shoulder_press, shoulder_press, shoulder_press	12	29	5.0	20
24	shoulder_press, shoulder_press, shoulder_press	12	5	5.0	0
25	row, row, row	9	19	5.0	20
26	row, row, row	10	19	5.0	20
27	row, row, row	7	20	5.0	20
28	row, row, row	7	20	5.0	0
29	lateral_raise, lateral_raise, lateral_raise	14	24	2.8	20
30	lateral_raise, lateral_raise, lateral_raise	16	25	2.8	20
31	lateral_raise, lateral_raise, lateral_raise	14	25	2.8	20
32	lateral_raise, lateral_raise, lateral_raise	14	48	2.8	0
33	plank, plank, plank	6	28	2.8	0
34	sit_up, sit_up, sit_up	11	26	2.8	0
35	plank, plank, plank	4	33	2.8	0
36	crunch, crunch, crunch	0	20	2.8	0
37	crunch, crunch, crunch	6	15	2.8	0
38	plank, plank, plank	9	30	2.8	0
39	sit_up, sit_up, sit_up	9	28	2.8	0
40	plank, plank, plank	17	34	2.8	0
41	crunch, crunch, crunch	1	20	2.8	0
42	crunch, crunch, crunch	6	16	2.8	0
43	plank, plank, plank	0	31	2.8	0
44	sit_up, sit_up, sit_up	10	27	2.8	0
45	plank, plank, plank	6	32	2.8	0
46	crunch, crunch, crunch	0	20	2.8	0
47	crunch, crunch, crunch	6	15	2.8	0
48	plank, plank, plank	8	31	2.8	0
49	sit_up, sit_up, sit_up	10	27	2.8	0
50	plank, plank, plank	17	33	2.8	0
51	crunch, crunch, crunch	0	20	2.8	0
52	crunch, crunch, crunch	4	16	2.8	0
53	plank, plank, plank	0	0	2.8	0
54	run, run, run	0	49	2.8	0

Heart

101/134max

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