Treadmill run (work on mental toughness). Mile 1: Easy, 8:30-7:40/mile pace Mile 2: Held 7:40-7:30/mile pace Mile 3: 7:30-7:03/mile pace Mile 4: Increased speed every quarter mile (7:03-6:45/mile pace) Mile 5: Increased speed every quarter mile (6:45-6:20/mile pace) Mile 6: Increased speed every quarter mile, a little more at the end (6:20-5:45/mile pace) Ran 6 miles total in 45:00 +/- 30 seconds. Did one set of each exercise, repeated circuit. 2 x 25 regular crunch 2 x 25 left cross-over crunch 2 x 25 right cross-over crunch 2 x 25 reverse crunch (legs only) 2 x 25 reverse crunch (legs and shoulders)
Quick lifting session, no spotter, feeling a little weak/tired today, shoulder is in pain: 3 x 10 front squats (45 lb) 3 x 10 bench press (45 lb)--pain in shoulder 3 x 10 bent over row (45 lb) 3 x 10 DB shoulder press (12.5, 12.5, 15) 3 x 10 alternating DB bicep curl (12.5, 12.5, 15) 3 x 10 DB tricep kickback (12.5, 12.5, 15) Did two routes on top rope (5.7 and a fun 5.8).
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