Monday: Rest
Tuesday: 5 sets up
2, 4, 6, 8, 10 chin-ups
6, 12, 18, 24, 30 push-ups
10, 20, 30, 40, 50 abs
4, 8, 12, 16, 20 dips
Wednesday:
4.5 miles out
5 sets at halfway point:
10, 8, 6, 4, 2 chin-ups
20, 16, 12, 8, 4 elevated push-ups
30, 24, 18, 12, 6 sit-ups
10, 8, 6, 4, 2 perpendicular pull-ups
4.5 miles back, negative by a minute
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