Tuesday, December 16, 2008

Very Mixed Session

This is the session that Barry did this morning:

See if you can follow along on the heart rate graph:
Bike - 5 mins.
Some lower body mobility work and some upper body stability work.
Rower - 3x4 mins with 1 min recovery between efforts...1091m, 1052m and 1033m.
Plate Shifting - 3 sets (4x5kg + 4x2.5kg over and back in each set)
10 min 40kg Barbell Complex - Deadlift, RDL, Clean, Front Squat, Push Press, Back Squat, Good Morning...behind the neck push press with the bar returning to the floor. As many complete sets as possible in 10 mins...he got 14 done.
Bike - 5x30/30 intervals at L5 and L10...easy spinning for 30 seconds at level 5 then out of the saddle and hard fast climbing for 30 seconds at over 100rpm. When he finished he stayed on the bike just spinning easily for 5 mins.
Cable Single Arm Press and Row - 1x12 each side at 40lbs, 3x12 each side at 50lbs.
1A Back Extensions - 3x12
1B Natural Reverse Hypers - 3x12
Then we sat around talking shit for ages at the end which you can see at the end of the graph.

...and by the way...the session was 'very mixed' for a reason...the title makes it sound like it wasn't meant to be that way.


lylemcd said...

Careful or you might confuse his motor units.


Angelo Pollice said...

Gotta keep those muscles guessing!