Day 12: Wednesday 19th , 2014
Working in a group of 4:
3 sets of 8 Bench Press
3 sets of 8 Pendlay Rows
weight should be light, but it can get heavier each set
5 rounds of the following:
15 Push Ups
20 Sit Ups
25 Air Squats
After each round run one lap of inner loop
collect 5 minutes of Plank (20-30 seconds at a time)
My legs hurt so bad after yesterday's workout and soccer practice!
Still using light weight for the strength part:
- Bench Press: 75lb, 85lb and 95lb
- Pendlay Row: 75lb
The workout got harder each loop. I tried to do the running part as fast as possible so it was not rest time.
I was surprised I could do all 5x10 pull-ups without using a rubber band. I also think my legs are going to explode if I do air squats tomorrow.
Looking forward the Max Rep. Test next week!